It is normal to develop calluses while doing pull-ups, but can you avoid it if you want to? The editor recommends three tips that can help everyone avoid getting calluses on pull-ups! Of course, in addition to these methods, it is also very important to practice correct pull-up movements. Let’s take a look!
What to do if you get calluses on your hands while doing pull-ups
The best advice is to wear thicker gloves and do less training if the amount of training is not large. However, it is basically inevitable to get calluses on your hands during pull-ups, so there is no need to worry too much!
1. Avoiding relative displacement between the skin and the instrument is the key to reducing callus. Probably not many people can make cocoons with their hands by doing push-ups!
2. When we hold our hands, some meat will naturally squeeze out from the fingertips. If we hold the bar directly with the palm of our hands, the meat at the fingertips will be squeezed even more seriously. When doing pull-ups, Sometimes, the meat there will be rubbed continuously, which will naturally cause severe calluses. Therefore, the grip method is very important, which is why some people use gloves but the callus situation has not improved, because the grip method is wrong! There is a small detail here. You cannot wrap the rod directly with the palm of your hand. Instead, press the flesh of the finger base against the rod, and then bend the finger. This grip will minimize the amount of flesh squeezed out of the finger base and can effectively The relative displacement of the skin in contact with the rod is reduced. It should be noted that this grip requires more finger strength than the palm-to-palm grip that everyone usually uses, but it is still acceptable to most people.
3. Then it’s time to stabilize our initial grip and hand posture. Generally speaking, we should wear gloves and choose a pole with sponge or pattern to increase friction and stabilize the grip of our hands. However, many people still cannot maintain their grip in the last few sets of training because their grip strength is depleted. There are some grip bands designed to reduce the burden on the forearms, which are generally used for deadlifts and pull-ups. I don’t recommend them very much, because the only way is to break our own shortcomings. So muscle friends, let’s train your forearms!
What gloves to wear for pull-ups
1. Anti-slip type to avoid strain on wrists or other joints caused by hand slipping when doing pull-ups.
2. Sweat-absorbent and breathable type: mainly for comfort.
3. Soft and moderately thick: This is mainly to protect the palm area, because when doing pull-ups, the entire palm exerts a lot of force, which often causes the skin of the palm to be squeezed and easily cause dead flesh.
4. In addition, the gloves should be relatively long, with the fingers exposed and with wrist guards.
How to do pull-ups
1. Both hands must hold the horizontal bar firmly.
2. Sink your shoulders and make a reverse shrug.
3. Hold your breath in advance and prepare yourself for pulling up with all your strength.
4. Tighten your abdomen, lift your hips, and tighten your butt.
5. Try to pull it to the shoulder position, don’tbe lazy.
6. Pause at the bottom to stimulate the muscles to the greatest extent. (Reference website: Fitness bar)
