HAND CARE FOR KETTLEBELLS / CROSSFIT / GYMNASTICS Hand Grooming Those who are new to gymnastics, weightlifting or CrossFit in general often start with soft, callus-free hands. Ideally, to reduce the likelihood of hand tears, beginners should try to gradually build up calluses (through -- what else? -- handling bars) to the point where the skin on their palms and fingers are tough and thick -- but smooth. Once some skin-thickening is achieved, the goal is to keep any calluses filed down. The goal is have a consistent, smooth palm surface, without noticeable ridges or fluctuating thicknesses of skin. A raised, rough callus will eventually blister and tear away from the surrounding skin, ripping open your hands and making a bloody mess. A general rule of thumb: If you can pinch a raised edge of the callus, it needs to be filed down. Constant vigilance and regular hand care is key to preventing tears. You can use a number of different tools to keep your calluses in check, including: A nail file; A callus/corn shaver; Cuticle scissors; A pumice stone; A dull razor blade; Sandpaper. As one CrossFit Journal article put it: Ideally, your entire palm surface should be one thick callus with no bumps or ridges in any one particular area. In order to do this, groom your hands always after a hot shower or bath (this allows the calluses to swell up). While the calluses are still “swollen,” I take a double-edged razor and very carefully shave the dead callus bumps down a little at a time until the bumps are about even with the thickness of the rest of the hand. With my younger students, I simply ask them to get a callus stone (you can buy one at any drug store), and gently sand the callus down even with the rest of the skin. Remember, whenever you groom or shave your calluses, don’t overdo it, since you don’t want to go too deep into your skin. Always leave enough thick skin so to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire palm. Also: Lube up your hands. Chalk and frequent washing will suck the moisture right out your skin, and dry, cracked hands do not feel awesome. So listen to the Silence of the Lambs guy: Lotion is important for skin care. (And remember to put the lotion in the basket.) Use Bag Balm or Udder Cream (it’s not just for irritated cows anymore!) or whatever suits your fancy.
Posted on: Mon, 19 May 2014 20:01:09 +0000