If you’ve spent any time on a pull-up bar, you already know how demanding it can be—not just on your muscles, but on your hands. Rips, calluses, blisters… they’re common battle scars for CrossFitters and gymnastics athletes. But they don’t have to be. The right pull-up grips can make a world of difference—not only in protecting your skin but in enhancing your performance.

However, there’s still a lot of confusion about what pull-up grips are for, how to use them properly, and when they can actually do more harm than good. This article clears things up so you can train smarter—not just harder.
What are pull-up grips?

Pull-up grips are wearable hand protectors made from durable materials like leather or synthetic fabric. They’re designed to be worn during gymnastics-style bar work—think:

• Pull-ups
• Toes-to-bar
• Chest-to-bar
• Bar muscle-ups
• Ring muscle-ups (in some cases)

These movements create high friction between your skin and the bar, especially during high-rep sets. Grips serve two primary functions:

1. Protect your hands from tearing and friction-related injuries.
2. Improve grip by enhancing contact with the bar and reducing slippage.

They are not lifting straps and shouldn’t be confused with tools used for barbell work like deadlifts or Olympic lifts. If you try using pull-up grips for that purpose, they’ll wear out quickly—or worse, fail entirely.

Are grips really necessary?

If you train occasionally, maybe not. But if you’re doing regular CrossFit-style workouts or progressing in your gymnastics skills, then yes—a quality pair of pull-up grips is a smart investment. They protect your hands so you can train more consistently, with fewer interruptions due to torn skin or soreness.

Plus, they can help you feel more confident on the bar. No more second-guessing your grip mid-workout or worrying about slipping off mid-kip.

The rise of “hook” hanging — and why it’s a problem

In recent years, a trend has emerged: athletes using pull-up grips like *hooks. Instead of wrapping their fingers around the bar, they simply drape the grip over it and hang from their *wrists. It makes hanging easier, reduces forearm fatigue, and allows longer time on the bar without slipping.

Sounds great, right?

Not so fast.

While this technique might be tempting—especially during long workouts or competitions—it comes with some serious drawbacks.

Why using grips as hooks can backfire

Hanging from your grips instead of actively gripping the bar may save energy in the short term, but over time, it leads to:

• Underdeveloped grip strength
• Muscle imbalances between your upper body and forearms
• Higher risk of shoulder and elbow injuries due to lack of engagement and stability

Remember, your grip is part of your fitness. When you avoid using it, you’re skipping a key piece of functional strength development. Your hands, wrists, and forearms play a crucial role in injury prevention and movement control—especially in high-skill movements.

Even worse, using pull-up grips in this passive way can actually damage the grips themselves, since they’re not built to hold your entire bodyweight from the wrist in that position.

So how should you use pull-up grips?

Use them for what they’re made for:

• Protection: Prevent skin tears during high-volume work
• Traction: Create better contact between your hand and the bar
• Consistency: Reduce fatigue over time while still training your grip

Train like you want to perform. Practice active grip strength. Save the “hook hang” for competition (if allowed), when the name of the game is efficiency—not development.

Choosing the right pair of pull-up grips

Not all grips are created equal. Here’s what to consider:

• Material: Leather offers great durability and grip, but synthetic options can be more comfortable and flexible.
• Finger holes or fingerless: Some prefer the traditional two- or three-hole models, while others like fingerless grips for easier transitions.
• Wrist support: Look for secure, adjustable straps that won’t dig in or slip mid-WOD.
• Fit: Grips should cover the area of your palm that makes contact with the bar—but not be too long, or they’ll bunch up.

At Gear9, we stock a curated range of pull-up grips tested by real athletes and coaches. Whether you’re just getting started or you’re prepping for the next Open, we’ve got something that fits your hands—and your training goals.

Bottom line: be smart with your hands

Your hands are one of your most valuable training tools. Treat them with care. Use pull-up grips as a support system, not a crutch. Build your grip strength, protect your skin, and train with intention.

You’ll go further—and stay healthier—if you use the right gear the right way.