Hand Grips: Fitting, Types, and Selection for Optimal Performance

How to get fitted for grips?

Getting properly fitted for grips involves precise hand measurement, understanding different grip types and materials, and evaluating how they perform during specific movements to ensure optimal protection, comfort, and performance.

The Importance of Properly Fitted Grips

In activities like gymnastics, CrossFit, and certain forms of weightlifting, grips serve as a critical interface between your hands and the equipment. A well-fitted pair of grips provides essential protection against skin tears, blisters, and calluses, which can otherwise impede training progress and lead to discomfort or injury. Beyond protection, the right grips can enhance your hold on the bar, improve grip longevity during high-volume training, and ultimately contribute to better performance and confidence in your movements. Conversely, ill-fitting grips can cause discomfort, bunching, slippage, and even exacerbate hand injuries.

Understanding Grip Types

Before fitting, it's crucial to identify the type of grip best suited for your activity and needs. While the term "grips" can be broad, for hand protection in bar-centric movements, common types include:

• Gymnastics Grips (Dowel Grips): These typically feature a leather or synthetic palm piece with a small dowel rod stitched into the finger end. They are designed to create a "false grip" on the bar, reducing direct friction on the palm and allowing for smoother transitions in movements like swings and giant swings. They commonly come in 2-hole or 3-hole configurations.
• CrossFit/Functional Fitness Grips: Often made from leather, carbon fiber, or synthetic blends, these grips prioritize palm protection and enhanced grip for high-rep movements like pull-ups, toes-to-bar, and muscle-ups. They can be 2-hole, 3-hole, or "hole-less" (palm protectors without individual finger holes), offering varying degrees of coverage and feel.
• Weightlifting Straps/Hooks: While also grip aids, these primarily assist with holding heavy weights (e.g., deadlifts, rows) by securing the hand to the bar, rather than protecting the palm from friction or tearing. The fitting considerations for these are different and focus more on wrist circumference and strap length. This guide will focus on grips designed for palm protection and friction reduction.

Key Factors in Grip Selection

Beyond the general type, specific features influence fit and performance:

• Material:
  • Leather: Traditional, durable, and molds to your hand over time. Requires a break-in period.
  • Carbon Fiber: Extremely durable, thin, and often provides superior grip on smooth bars. Less stretch than leather.
  • Synthetic Blends: Offer a balance of durability, flexibility, and often require less break-in.
• Finger Holes:
  • 2-Hole: Covers the outer palm, often used for general protection.
  • 3-Hole: Offers more comprehensive coverage across the palm.
  • Hole-less/Palm Protectors: Provide full palm coverage without individual finger restriction, offering a more direct feel for some athletes.
• Wrist Support: Some grips integrate a robust wrist strap or wrap, providing additional support, while others have simpler, thinner straps.
• Palm Coverage: Consider how much of your palm needs protection based on your typical tear patterns and movements.

The Step-by-Step Fitting Process

Accurate measurement is the cornerstone of proper grip fitting. Always consult the specific sizing chart provided by the grip manufacturer, as measurements can vary significantly between brands.

Step 1: Accurate Hand Measurement

You will typically need to measure the length of your hand.

• Method: Place your hand flat with your fingers extended. Measure from the base of your middle finger (where it meets your palm) down to the crease where your hand meets your wrist. This is often referred to as your "palm length."
• Recording: Note this measurement in both centimeters and inches.

Step 2: Consult the Manufacturer's Sizing Chart

Once you have your measurement, compare it to the sizing chart provided by the grip manufacturer. Different brands will have different size ranges (e.g., XS, S, M, L, XL) corresponding to specific hand lengths.

Step 3: Understanding Grip Length and Coverage

The way a grip should fit varies slightly depending on its design:

• For Dowel Grips (Gymnastics): The goal is for the dowel to sit comfortably at the base of your fingers (around the first knuckle) when your hand is flat and the grip is extended.
  • When your hand is closed around a bar, the grip material should form a slight "dowel" or wrinkle just below your fingers, allowing your fingers to wrap fully around the bar while the grip takes the friction on your palm.
  • If the grip is too short, the dowel will sit uncomfortably high on your fingers, hindering your grip. If it's too long, it will bunch excessively.
• For 2-Hole, 3-Hole, and Hole-less Palm Protectors: These grips are generally designed to cover the critical friction points of your palm.
  • Finger Hole Placement: If applicable, your fingers should slide comfortably into the holes without being pinched or feeling loose. The base of the finger holes should align with the base of your fingers.
  • Palm Coverage: The grip material should extend from the base of your fingers down to just past the main callused area of your palm, ideally covering the entire working surface without excessive overlap onto the wrist.
  • Length: When you make a fist around an imaginary bar, the grip material should not bunch excessively or create uncomfortable folds. It should provide a smooth, protective layer.

Step 4: Trying Them On (If Possible)

If you have the opportunity, try on different sizes and types.

• General Feel: The grips should feel snug but not restrictive. There should be no painful pinching or excessive loosenness.
• Wrist Strap: Ensure the wrist strap is comfortable and provides adequate support without cutting off circulation.

Step 5: Test the Fit During Movement Simulation

The true test of a grip's fit comes when you simulate the movements you'll be performing.

• Simulate Bar Work: Grab onto a pull-up bar, rings, or a similar piece of equipment.
• Check for Bunching: Observe if the grip material bunches up uncomfortably in your palm or between your fingers. Excessive bunching indicates the grip might be too long or the wrong shape for your hand.
• Check for Slippage: Ensure the grip doesn't slip around your hand during movement.
• Assess Coverage: Confirm that the grip adequately covers the areas of your hand most prone to tearing.
• Evaluate Range of Motion: Your fingers should be able to wrap fully around the bar without restriction, and your wrist should have its full range of motion.

Common Fitting Mistakes to Avoid

• Choosing Based on Shoe Size: Hand size does not correlate with shoe size. Always measure your hand.
• Ignoring Manufacturer's Sizing Charts: Do not assume all brands size identically.
• Too Small: Grips that are too short won't provide adequate coverage, leading to tears above or below the grip line. Finger holes may pinch.
• Too Large: Grips that are too long will bunch excessively, creating uncomfortable folds, hindering your grip on the bar, and potentially causing new friction points.
• Not Considering Material Stretch: Leather grips, in particular, will stretch and mold to your hand over time. Factor this into your initial fit; a slightly snug leather grip will often become perfect with use. Carbon fiber and synthetic grips stretch less.
• Not Considering Movement Specificity: A grip perfect for muscle-ups might not be ideal for high-volume toes-to-bar, and vice-versa. Think about your primary movements.

Breaking In and Maintenance

Once you've selected your grips, remember that many, especially leather ones, require a "break-in" period. This involves wearing them during light training sessions to allow the material to soften and conform to the unique contours of your hand. Proper maintenance, such as cleaning and occasional conditioning (for leather), will also extend the life of your grips and help them maintain their optimal fit and performance.

By following these guidelines, you can ensure your grips provide the protection, comfort, and performance necessary to excel in your training while keeping your hands healthy and ready for your next challenge.