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So in a minute I’m going to start talking about hand grips and what their purpose is for functional training. This may seem like common knowledge to many. But I assure you it is not. There’s a lot of conflicting information out there. And questions get asked such as: should hand grips actually grip to the bar? Are they supposed to protect my hand? Do I use chalk with hand grips? Should hand grips support my body weight? Do I need to use my grip? All of those questions and many more, continually resurface.

What I am going to attempt to do with this blog is to synthesize all of that information and explain to you what the functional training demands are for bar work and how hand grips can help; what are the common types of hand grips (materials and designs) and how do they work; features that hand grips require based off of functional training demands, and then as a BONUS I’ll talk about where the Element 26 hand grips fit in to all of this and how we designed them with all these considerations in mind. Feel free to jump around throughout this blog. I understand you may be searching for one piece of information over the other. If you ever have any questions or concerns about anything, please reach out and me at: .

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How hand grips can help when analyzing the demands of functional training bar work.

To explain this the best, let’s first review the demands of functional training in regards to bar work which is when you will require hand grips. So when we think of bar work there are quite a few exercise options. The big ones are pull-ups, toes-to-bars, and muscle-ups, which are performed on a bar overhead; and then there’s any barbell, dumbbell or kettlebell exercise option. I’m not going to go into every single variation or use of hand grips for every option, but I will touch on a common one to provide a sense perspective for the demands of functional training. So in functional training, let’s look at the butterfly pull-up example where there is a lot of movement occurring. Depending on the athlete level, there’s going to be a considerable amount of force that is placed upon the bar as they come down and transition back up and there’s also a lot of friction on the hands since the hands are rotating and making small, oscillatory movements with every rep. As the athlete gets more fatigued, that force and friction will increase. So take a set with more reps involved, an athlete is more likely to develop a blister and rip the skin on their hands towards the end of the set (or sets) because there is more force and friction pulling on the skin of the hands. Also the longer the set or sets continue, the more tired the forearms and hands become which means less ability to muscularly control the rotation of the hands on the bar. That’s when the grips come into play. In this case, hand grips will reduce the friction between the hands and the bar, protecting them, and also they will reduce the amount of fatigue in the hands and forearms, just a bit, to perform more work safely.

**Note: hand grips are not meant to support your whole body weight. So when you do start to fatigue, do not just rely on the grip or the grip strap to hold you up there… You’ll either shorten the life of the grip or you’ll just fall off the bar. Neither need to happen! This is especially true in a grip such as the Element 26 IsoGrips which tend to stick to the bar. Don’t fall or hang into the strap, remember to use some of your own grip too.  

Common types and styles of hand grips and their purpose.

Ok now let’s move on to hand grip types and styles for functional training. Some with 3-finger holes, some with 2-finger holes, some with full palm coverage… the list goes on. And all of those different designs, well, they are all constructed by different materials: leather, synthetic blend, fabric, neoprene, silicone, isoprene polymer… again, there are a ton of materials that are used. Out of all the materials on the market for functional training, the most common is leather. Leather tends to be quite durable, however many leather variations will not cover the entire palm/hand. Some do, but the majority are 2-finger hole or 3-finger hole options. Because the leather itself does not grip the bar very well, you require more hand surface contact to get an actual grip on the bar. That’s why you will see athletes chalking up their leather grips and hands, because without it, you have minimal grip. The 2-finger hole grips and the 3-finger hole grips both cover the hand where the friction is the highest so they protect your hands. No one wants a ripped up hand after doing a high-rep set of pull-ups. That’ll put a whole damper on your day. Some grips, in fact, do cover the whole palm. Most leather options will require a bit of chalk to stay on the bar, while materials such as isoprene polymer (rubber-like material found in the Element 26 IsoGrips) will grip the best without chalk. Remember the grips are designed to grip the actual bar, reduce overall hand/forearm fatigue, and provide a barrier of protection between your hand and the bar. 

Does all this make sense so far?

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The necessary features that make a great hand grip for overall functional training.

What makes a great hand grip for all-things functional training? Well let me explain. The section above was related specifically to bar work, this section here will relate to bar work and everything else. To explain this, let’s take a lot at the popular WOD called “Fran.” If you’re familiar, this workout is a staple in the functional training world and one in which many gyms use as a benchmark for short-duration fitness.

Additional reading:
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“FRAN”

21-15-9 Reps
Thruster (95 lbs men, 65 lbs women)
Pull-up

So it’s 3 rounds alternating between thrusters and pull-ups while descending in the total amount of reps each round. This workout is a straight “grinder.” Meaning you just attack it and get it done fast, but it’s physically tough and mentally taxing. So in a workout like this, imagine you have the finger-hole hand grips, you can leave them on your fingers for the thruster, flip them to the back of your hand, or just not use the finger-holes and let the grip flop down in front (in which case you can grab the bar with your hand still without the grip in between). Then as you finish your thrusters, you either just hop on the bar if you’re using the finger-holes, swing the grip back to the front of your hand and hop on the bar, or just hop on the bar without using the finger-holes and now you’re essentially just using the “flop-over” technique which works well. It’s all personal preference. And then after your pull-ups, you repeat.

**The important thing to remember with the flop-over technique is you may have a tendency to hang on the grip and strap of the grip. Don’t do this, try to use some of your actual grip. This is especially true for grips like the Element 26 IsoGrips which will stick incredibly well to the bar without chalk... I'm repeating myself, I know.... 

When looking at “Fran,” there are several important features you need in a grip here: 

BONUS: The blueprint for the Element 26 IsoGrips and IsoGrip Pros.

At E26 we literally developed the hand grips in a similar way that this blog is laid out. We started by looking at the demands of you, the athlete, in regards to high-friction, high-fatigue situations. Which in the hand grip world means all the bar work like we talked about in the first section. We knew the grip had to protect your hand from rips and actually grip to the bar to reduce forearm/hand fatigue. At the same time, although everyone and their dog developed the 2-finger and 3-finger hole leather grips, we wanted something that would protect the whole hand, not just on a small part of the hand where most of the friction is. In addition to that, we wanted a grip that could actually “grip” since there would be less skin exposure when covering the whole hand. Remember, with chalk, skin will grip a bar really well until it gets sweaty. So we developed the IsoGrips using Isoprene Polymer, a rubber-like material. The grips not only protect the hand, but also grip exceptionally well to a steel bar. Chalk is not advised to use at all with this material and will make your grip more slippery. However if the IsoGrips do get chalk on them mid-WOD, you can use your sweat to wipe it off. Seriously, it works amazingly! Minimizing the chalk issue also reduces the amount of stops at the chalk bucket, saving you valuable seconds in your WOD.

Currently there are two models: the IsoGrips and the IsoGrip Pros. The difference between the IsoGrips and the IsoGrip Pros is that the IsoGrips, instead of holes, have finger loops on the back. With those loops the grip can stay in place on your hand throughout the WOD. Therefore it’s not flopping around if you prefer that. The Pro version has no loops. This is for the athlete who would rather not have the loops and just wants to flop the grip over the bar or just wants to flip the grip around the back of the hand when it’s not in use. The straps on both models are a standard velcro strap, which is easy-to-use and allows for quick transitions... So two different models designed for you based on your preference.

**With both models, but mostly the Pro version, do not hang off the strap. The IsoGrips will grip the bar very well. As you fatigue, you begin to sink into the strap without realizing you’re not using your own grip that much anymore.... I know I sound like a broken record, but the strap is not meant to hold your entire body weight. Holding your weight reduces the life of the strap.

To summarize: the IsoGrip Hand Grips have been designed for versatility in overall functional training. The whole hand/palm is covered (the thumb and top halves of the fingers are exposed) to protect your hand from ripping and blisters. The grips are made of isoprene polymer which grips to a steel bar insanely well, no chalk required. With increased bar grip, there’s decreased hand/forearm fatigue. The straps on both models are very comfortable and quick/easy-to-use. These grips have been designed for athletes of all levels ranging from the beginner level to the elite level.

If you are looking for more details, kindly visit finger hole grips manufacturer.

Learn all the Do's and Dont's of buying a grip and how to ensure you wear it safely.

What is the purpose of gymnastics GRIPS?

Grips were originally developed to protect the hands from the high levels of friction when swinging on the bars.  They were simple flat leather strips.
However, as time passed the skills became more difficult and demanding on the hands.  The hands needed to be able to handle more pressure to simply hang on to the bars. So the grips with dowels were developed, which allow the athlete to handle higher pressures when doing higher level skills.  Ultimately grips help hold on to the bar better in addition to taking some of the friction away.  However, it does take some time to break them in and get used to them.

What type of grips are there?

The dowel grips are different when used on different apparatus.  Men use different shape grips for high bar versus the rings.  Women have one set of grips. 

What is the purpose of Dowels?

Dowels are an essential part of what makes gymnastics grips effective for high forces placed on hands. They are the tube part of the grip that allow the leather to fold over the bar.  Dowels (when used correctly) elongate the fingers and allow for a higher grip strength.  It is estimated that a male gymnast experiences about 5 times their body weight when passing through the bottom of the high bar.  for an average gymnast of 150lbs weight that would be about 750lbs of weight they have to hold on to when passing through the bottom.  Obviously without the dowels that would not be possible and the gymnast would slip away.

When should I get gymnastics grips?

Many young athletes rush into getting grips and there are a few considerations that must be made prior to spending the money on a new pair of grips.
Looks cool - Many think that having grips is a sign of great gymnastics.  Although many great gymnasts wear them, there are numerous international gymnasts competing at the world level without grips on the women's side.  Difficult but not impossible.  Only get them when necessary.

Preventing Rips - If your reasoning is to not get any more rips on your hand then you will be surprised that with grips you will also get additional rips due to leather rubbing against your wrist and fingers. So that should not be the deciding factor.

Small Hands - When you have small hands and you put grips on, it will actually make it harder to grasp the bar and have a good solid grip.  In turn, a pair of grips would hinder your gymnastics ability since now the bar seems bigger in your hands.   We do not recommend them for smaller gymnasts.

Increased gymnastics capability - When you are getting better and performing harder skills, that might be an indication to get grips.  When swinging bigger it would prevent slipping away from the bars.  Our general rule for our students is: If you swing below the bar then no grips are required.  If you swing above the bar, then grips are warranted.

Do grips prevent getting rips on bars?

As mentioned above, grips will not prevent rips from happening.  What prevents rips from happening is understanding how to grip the bar and when to squeeze. Beginner gymnasts squeeze the bar 100% of the time, but professional gymnasts only squeeze the bar at certain times and relax the hand to decrease friction and heat generation.  That is mainly the reason why you experience getting more rips at the beginning of your gymnastics career than when you are a seasoned one.
On the other hand grips can cause additional rips and blisters due to the leather rubbing against your wrist and fingers. 

How should gymnastics grips fit?

Gymnastics grips need to fold in a S-shape to hug the bars.  Many gymnast use their grips the wrong way and it is very surprising when we see coaches not pay attention to this important factor.  A gymnasts ability to perform dynamically and with confidence is 100% related to how confident they are with the grasp on the bars.  If they feel uncomfortable they will not swing with full swing and will hold back to prevent a slip.  Therefore it is very important that the grips are fitted correctly and most importantly broken in correctly.  Since they are made out of leather, they will form and shape to the way you fold them and use them. Consult with your coach about the correct folding and gripping the bar.

What size grips should I get?

Depending on the brand you are getting the sizing might be numbered from 00, 0, 1, 2, 3 or sized by XS, S, M, L.  Below you will see a list of a few vendors that sell the different brands of grips with a recommended sizing.  Remember the size of the grips must be the perfect fit for your hands.  Also as you use them they will stretch (like leather shoes) and will get longer.  So definitely do not go bigger than recommended.Measure from your fingertip of the longest finger (usually your middle finger) to the wrist.  That measurement is what the manufacturers use to say which size belongs to which length.  make sure to follow their guidelines.  In general, these are the measurements.
GRIP SIZE
XXS
XS
S
M
L
XL
GRIP SIZE
00
0
1
2
3
4MEASUREMENT
Up to 6"
6" - 6.5"
6.5" - 7"
7" - 7.5"
7.5" - 8"
8" and up
If you fall between two sizes, ALWAYS choose the smaller one.
Please check with the manufacturer's recommendations as these might be a bit different for each brand.  Links are provided below.

Correct way of wearing your grips

Your safety and ability to perform with confidence are related to how your grips fit around the bar and how secure you feel while performing.  The grips should not be misformed and skewed to the side. WRONG WAY
Grips are moved to the side and can possibly crack on the side and rip.  Also, the hand now is more exposed to friction and heat, since the grips are not in the center and are moved to the side.  This can occur if your grips are too long or you have not tightened it well at the wrist.RIGHT WAY
Grips are in the center of the palm and the finger tips are actually pushing on top of the dowel which will create the best grip strength.

What are the most popular gymnastics grip brands?

The most popular gymnastics grips are:

 - Reisport
 - Gibson
 - ReichelSport
 - DGS
 - Bailie
 - English Bulldog
 - Nastia Liukin
 - Super Grips
 - TruGrip
 - US Glove 

Should I get Buckle or Velcro grips?

The choice on getting a velcro grip or a buckle grip is pure preference.  One is not better or superior over the other.  Some gymnasts enjoy one versus the other.  There are some inherent differences and benefits of one versos the other.  You just have to choose what is more important to you.BuckleThese grips have double buckles and can secure the grips to the wrist well.  If you prefer the buckles make sure to always get the double buckles as with a single you will stretch the grips more and they will warp easier.

Pros:  The stay more secure than velcro to the wrist.

Con:  They take longer to put on, adjust and can be problematic if the size you need is in between the holes provided.  They can also stretch (since leather stretches) and  wear out.VelcroThese grips have velcro to secure the wrists.

Pros:  Can easily be put on and taken off.  You can make them as tight as you like and have many sizes in between.  

Con:  Can sometimes not be very tight and slip at the wrist level. Velcro can collect chalk, dust, hair and eventually fail to stick together. 

What are dangers of grips?

The two main dangers of grips are:

Grip Snapping - This occurs when the grips are too dry or stretched unnaturally. When you use water on the grips the grips become dry and stiff, which makes them more prone to creating cracks and weakness.

Sometimes the grips also spontaneously snap due to the weakness of a knot in the leather.  This is obviously not preventable or foreseeable.
Grip Locking - This is a very traumatic event both for the athletes and those who witness it happening.  When the grips are stretched and oversized there comes a moment when the tip of the folded dowel will touch the bottom of the grip going around the bar.  That will cause an immediate locking of the leather and tightening, which will stop the affected hand from moving.  If the gymnast is going high-velocity skills and giants, they will continue moving around the bar while their hand is stuck in the same position causing multiple fractures at the wrist and arm level.  Needless to say, the grips should NEVER be oversized and stretched out due to overuse.
Alway check your grips prior to usage for any cracks dry areas and make sure the grips are not to long.  This is an important safety check that must be done and must be taught to the athletes to learn to to take responsibility for their own safety and health.

Should I use water on my grips before putting chalk?

This is something that has been abused and it makes me cringe when I see athletes completely wet their grips with water spray.  As mentioned above wetting your leather grips will cause them to dry up and become unsafe for use, as they will potentially snap.
The concept of water usage is to slightly mist your grip and only a few drops.  

Where can I buy gymnastics grips?

Gymnastics World and the author do not endorse any of the following vendors, nor have any affiliation with any of these vendors.  The following list is for your convenience and quick search for grips.  You can always search the web for appropriate grips and the pricing as they do vary based on vendors.Author:   Coach Freddy Behin