Preventing Hand Tears: Pull Through Finger Pads

My friends, we have had too many hand tears this week.

Hand tears are an injury. For many, it prevents you from doing the next gymnastic exercise in the workout. For a few of you, it keeps you out of the gym!

Injuries prevent you from doing what you want to do. Therefore, preventing hand tears is just as important as properly warming up for a lift! Avoid injuries at all costs.

Now, I used to think tearing your hands was cool–but let’s be real. It sucks. Just to show you that I can empathize with your recent hand tears, does any of this resonate with you after a hand tear?

  • When you’re in the shower, you have to put the shampoo on the ends of your fingers and scrub with your nails so the soap doesn’t go into your palm…
  • When you’re leaving the restroom, you put the the hand soap on your fingertips and gently wash around your new, fleshy wounds…
  • When you’re trying to pick something up, you slowly open up your hand so you don’t recrack the new cuts on your torn callus…
  • When you’re doing the dishes at night, you put gloves on (or just skip the dishes all together)…
  • When going to bed, you lather on neosporin and carefully pull apart the plastic adhesive of the band-aid with your fingernails before putting them on…

Now, I’ve never admitted these nuances publicly I’m too tough to complain (joking). But c’mon now. I’m not the only one who’s had these happen after a grippy workout!

But I can honestly (and proudly) claim that I can’t even remember the last time I tore my hands… If I were to guess, it’s been probably close to 3-years now since I ripped one of my calluses from a gymnastic movement.


I’ve written a lot about how to avoid them hand tears in the past. But I haven’t ever written about how you grip the bar. Just like a hook grip and regrip of cycling a barbell, there’s a technique you should use when kipping on the pull-up bar.

In the video above, I show you how to not motorcycle rev your hands. This might seem obvious, but the “reving” is what tears your hands!


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