WOD Welder Blog

Prevent Rips During Deadlifts

If you’re looking for the quintessential weightlifting exercise, you don’t need to look any further than the deadlift. Though it gets some pretty stiff competition from the squat when it comes to being king of the lifts, the deadlift can’t be beaten when it comes to simultaneously building the upper and lower body.

The deadlift is performed by grasping the free weight bar and straightening up until you’re in a standing position. It might be a simple concept, but if you’ve deadlifted before, you know that there are plenty of ways to get it wrong. Because deadlifting generally involves significant weight, mistakes can be costly. Learning how to do the perfect deadlift is a good use of effort, especially when you consider the benefits of a deadlift done right.

A Great Deadlift Begins With Grip

If you grip bars or equipment repeatedly and with heavy weight, the smallest improvements can make a huge difference in avoiding out-of-control calluses and the tears that inevitably follow. There’s no end to advice on how to hold an exercise bar correctly. The problem is, it can be pretty confusing.

Ways you may be doing it wrong.

You’ll generally see two types of instructions when it comes to grip: one to grip the bar with your palm, and the other to grip the bar with your fingers. The first instruction is more confusing than helpful, especially because it’s actually impossible to grasp anything with your palm! They really mean for you to seat the bar in your palm before wrapping your fingers around it. Of course, this grip pinches a bunch of skin at the base of your fingers, causing calluses and tears. It can even put undue pressure on your bones and connective tissues, causing unnecessary pain.

The second perspective tells you to grip the bar with your fingers, which makes more sense. You’re supposed to hook your fingers around the bar and squeeze it into your grip. This grip causes the bar to pull at the skin at the base of your fingers, which supposedly prevents callus rips. Unfortunately, this grip isn’t secure, and it can develop uncomfortable calluses in your finger joints.

What a Good Grip Looks Like

Here’s the thing: the iffy approaches above are partly correct. There are a few tweaks we’ve pulled together that combine the best of all approaches.

  • Step 1: Place the bar in your palm just beneath your fingers, right where calluses form. Press the skin firmly against the bar.
  • Step 2: Push your hand forward while making contact with the bar. This will pull the skin under your fingers back toward your palm and start to curl your hand around the bar.
  • Step 3: Continue to push forward, bringing your palm to the bar and wrapping your thumb around it. Your fingers will wrap around the bar and your thumb can rest over or near your index finger depending on how your preference.
  • Step 4: Once your grip feels solid, rotate the bar away from you until your wrist is straight.

This grip uses the bar to support your calluses instead of just pulling at them and making them worse. It can feel a little odd at first, especially if you are used to using a hook grip, but your hand will relax over time and the grip will begin to feel normal. It can also be a bit more challenging to use with an alternated grip, but the steps are the same.

W.O.D. Welder Can Help

At the end of the day, your lifting calluses can be your best friends, protecting your skin from the worst wear. However, ensuring it remains that way can be like walking a fine line. It takes a combination of consistent wear and consistent care to keep calluses strong and healthy. W.O.D. Welder is here to help you with the care part. Our moisturizing hand repair cream and cutting-edge callus management system makes us the favorite ally of athletes and people who work with their hands. We have designed each product with care, ultimately creating tools that actually make a difference. We have created products that we ourselves can depend on for the care we couldn’t find anywhere else. Shop with us today!