Have you ever walked into a CrossFit class, seen everyone sporting grips, and wondered, “Do I need those too?” What if I told you that most people wearing grips are missing the mark entirely?
It’s a common question we get asked at CrossFit Structure: “What type of grips should I buy?” If you don’t already know, grips are typically a piece of leather worn over your hands, used to protect the skin and improve your grip on the rig. But here’s the truth: in most cases, you don’t need them.
What Are Grips and Why Do People Use Them?
Grips are designed to protect your hands and give you a better hold during gymnastics movements like pull-ups, toes-to-bar, and muscle-ups. They’re especially popular for preventing hand tears during high-volume workouts.
But here’s my unpopular opinion—based on thousands of hours coaching and watching people move on the rig—99% of people using grips shouldn’t be wearing them.
Why I Think Most People Don’t Need Grips
Think of grips like a crutch:
- Wearing grips can mask underlying weaknesses, much like knee sleeves might hide a painful knee or a weightlifting belt might compensate for a weak core.
- If you don’t have the foundational grip strength to perform basic movements, grips are just a Band-Aid on the real issue.
Ask yourself:
- Can you hang from the rig in a false grip for one minute without your hands sliding?
- Can you perform a gymnastics kip without your hands slipping?
- Can you do a strict pull-up with proper grip and technique?
If you answered no to any of these, you’re not ready for grips. The funny thing is, once you build that grip strength, you’ll realize you don’t actually need grips at all!
The Importance of Grip Strength
Building your grip strength isn’t just about being better on the rig—it’s about improving your overall health and performance. Studies even show that grip strength correlates with longevity and reduced risk of chronic disease.
Think about it:
- If your grip is weak, you’re probably not lifting weights or engaging in strength training.
- A weak grip often signals imbalances in other areas, which can lead to pain or injuries (like knee or hip pain in runners who don’t strength train).
Grip strength matters in everyday life too: opening jars, carrying shopping bags, or supporting yourself on handrails. Strength is never a weakness, and training your grip can transform not just your workouts but your entire lifestyle.
The Hidden Risks of Wearing Grips
Here’s what I’ve observed: when people wear grips without the necessary strength, it often leads to greater injury risk—not on the hands but in the elbows and shoulders.
Why?
- Grips allow you to hang on the bar without engaging your grip properly.
- This loss of tension travels up the arm, leading to instability and strain in the wrists, elbows, and shoulders.
- Over time, this can result in pain or even long-term issues.
So instead of relying on grips, work on building a solid foundation of grip strength.
How to Build Grip Strength
Ready to level up? Here are some simple but effective exercises:
- Farmers Carries:
Grab a pair of heavy dumbbells or kettlebells and carry them for 10-60 meters. - Dead Hangs:
Hang from a pull-up bar for as long as possible, focusing on proper hand placement with your knuckles over the bar. - Plate Pinches:
Hold two weight plates together with your fingertips. Start with lighter plates and gradually increase the weight. - Thick Bar Holds:
Use a thicker barbell or wrap a towel around a standard bar to increase the grip challenge. - Towel Pull-Ups:
Wrap a towel around the pull-up bar and perform pull-ups. This drastically increases the grip demand.
A Balanced Perspective on Grips
Now, let me be clear: grips aren’t all bad. For seasoned athletes or during high-rep workouts, they can be a helpful tool. But for most people, they’re not a necessity—and relying on them too soon can hold you back in the long run.
Take the Next Step
If there’s one thing to take away from this blog, it’s this: start strength training. Grip strength is a foundational skill that supports everything else, from lifting weights to living a healthier, more capable life.
So, are you ready to ditch the grips and build some serious strength? Start with these exercises and feel the difference in every workout. If you’re not sure where to begin, book a No Sweat Intro with us at CrossFit Structure—we’ll guide you every step of the way!