How to avoid hand injuries while doing CrossFit or CrossTraining (and still kill them in every WOD)

Do you destroy your hands during WODs? Welcome to the club. But it can be avoided.

CrossFit and CrossTraining aren't for the faint of heart. They're intense, savage workouts packed with functional movements where grip is everything. Pull-ups, cleans, muscle-ups, kettlebells, ropes... Your hands suffer. But it doesn't have to be that way.

If you're ending the week with your palms destroyed, this article is for you. We'll explain why they occur, how to prevent them, and what to use to keep pumping the bar every other day.

Why do you get hand injuries while training CrossFit?

Constant friction

Every time you hang from the bar, there's a silent war between your skin and the iron. The constant friction lifts the skin, hardens calluses, and if left unchecked, they'll burst.

Sweat and pressure

Sweat + poor grip = slipping and injuries. When you sweat, you lose traction. You push harder than usual, and that's when tears start. And if you're using poor quality material, the chances of slipping multiply.

Inadequate technique or equipment

Many people grip the bar incorrectly or train without protection, using the excuse that "hand grips are for weak people." Then, halfway through the WOD, they're bleeding. Spoiler alert: good hand grips improve performance. They're not a whim.

CrossFit vs. CrossTraining: Where do you hurt your hands the most?

CrossFit (the original, the official one): more volume of gymnastic movements, more reps on the bar, more rope climbs, muscle-ups, barbell cycling. Your hands are constantly in contact with something.

Cross Training : more free-form, functional, and although it has many similar exercises, it can be more varied. Less barbell, more kettlebell, more floor.

They both share one point: without good hands, you're out of the game.

How to Avoid Hand Injuries: The 5-Step Plan

1. File the calluses

Yes, it seems silly. But if you let calluses grow like roller coasters, you'll pop them off with the first set of pull-ups. File with a pumice stone or a special metal file. Weekly maintenance is mandatory.

2. Moisturize your hands

Dry hands crack more easily. Use a good night cream with ingredients that nourish the skin but don't leave your hands sticky. The more flexible the skin, the better the grip.

3. Use quality calluses

Grips aren't for beginners. They're for those who know what they're doing. Better grip, more reps, and fewer injuries. Monkey Grip Jungle Claws are designed for those who never let go of the bar. With or without holes, made with lightweight yet durable materials, and designed to show you mean business.

See JAW GRIPS

4. Protect with tape when it touches

Sometimes you need a little extra reinforcement. Or you just don't wear grips but want to protect specific fingers or areas. Monkey Grip's Jungle Warps tape comes in a pack of three, adapts, doesn't peel off when you sweat, and is easy to remove without leaving any sticky residue.

Watch Jungle Warps (Pack X3)

5. Avoid rookie mistakes

  • Do not train with open wounds.
  • Don't wear gym gloves. That's not CrossFit.
  • Don't grip the bar with your entire palm. Use your fingers.
  • Don't take a chance by not bringing your equipment.

Already have wounds? Here's what to do.

Not all is lost, but be careful. If you have open wounds, the first thing to do is wash them well, apply antiseptic, and let them air dry. Use tape or kinesio tape if you need to work out, but don't just stick your hands on the bar.

And please: don't put magnesium on the wound. It won't help and can cause further irritation.

Training hard starts with having your hands ready

You won't give your 100% if you're worried about your hand splitting open on the next pull-up. Training without pain, without fear, and with a grip is key to progress. That's why at Monkey Grip, we don't sell smoke and mirrors: we sell products that work.

  • Light, powerful and comfortable calluses
  • Brutal grip tape
  • Accessories that keep up

Because we don't come here to make friends, we come here to crush the WOD and come out whole .

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