Do you find that your hands hurt when you do pull-ups or engage in other workouts? Many trainers and athletes view calluses as a symbol of their dedication and hard work. When we commit to a fitness routine and make lifestyle changes, such as building muscle and reducing body fat, we anticipate various transformations in our bodies.
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How Are Calluses Formed during Pull-Ups?
Calluses typically develop on the creases of the fingers, where the hand experiences the most pressure. If you find the excess callus skin irritating, you can use a callus remover tool for relief. Contrary to popular belief, calluses are not harmful. In fact, they serve as protection for your hands. However, when performing certain exercises like pull-ups, Olympic lifts, and deadlifts, calluses can become painful. So, what can you do to alleviate this discomfort?
When you grip a pull-up bar with your palms and apply weight, the friction increases towards your fingers, gradually crushing your calluses against the bar. To prevent this, try grabbing the bar with the callused part of your hand. This way, the friction will be directed towards the middle of your fingers.
Tips to Prevent Callus Pain during Pull-Ups
Grip the Bar Correctly
Calluses are generally beneficial, especially when lifting heavy weights. However, they can hinder your performance in exercises like pull-ups. You may know individuals capable of doing 10-15 pull-ups in a row who have to stop after only 7 reps due to intense callus pain.
The simplest way to prevent callus pain during pull-ups is to grip the bar correctly. There are two main types of hand grips: one for pushing exercises and one for pulling exercises. When attempting pull-ups, most of us mistakenly use a pushing grip. In this grip, we grab the pull-up bar with the middle of our palms. However, when pressure is applied while hanging from the bar, the friction automatically pulls towards our fingers. Therefore, while doing pull-ups, our calluses get crushed against the bar, resulting in fewer reps and the feeling that we can’t continue due to the pain caused by our calluses.
To avoid this issue, try using a “pull grip.” Simply place the callused area of your hands on the bar. When you hang and create friction, it will pull towards your fingers, but you’ll notice that the pressure is applied to the bottom part of your fingers, which is above your callused area. This is the correct gripping technique for all pull-based workouts. For more information, check out 5 WS.
Don’t Wear Gloves
Many people believe that wearing gloves is an effective way to prevent calluses. However, this is not true. Calluses are a natural result of engaging in activities like pull-ups and lifting weights. Additionally, wearing gloves adds thickness to the bar, making it more challenging to maintain a good grip. By wearing gloves, you may never reach your full potential during pull-ups due to grip-related issues.
Perform Callus Maintenance
One of the main problems with calluses is that they can become too large and tear when performing pull-ups. Ripping calluses is not a pleasant experience and should not be seen as a badge of honor. It can be painful and hinder your ability to grip the bar for pull-ups. In such cases, you can only focus on lower body and pushing exercises until your calluses heal. However, it’s important to properly maintain your calluses to prevent them from becoming painful. Follow the steps below to care for your callused hands:
- Use a callus performance remover tool to professionally remove any excess callus skin. This tool is highly recommended for athletes.
- Apply a callus performance healing salve to keep your skin hydrated and speed up the healing process. This salve also acts as a moisturizer.
In Conclusion
Calluses are actually beneficial and not harmful. They build up and thicken your skin, especially during heavy lifting. If your hands are already callused, they are protected. In a gym environment, having calluses allows you to perform more pull-ups and lift heavier weights. By following the tips mentioned above, you can easily take care of your calluses. Remember to prioritize your hand health and continue pursuing your fitness goals.
