If you do any sort of heavy lifting which involves holding on to a barbell, with high volume and repetitions, calluses will form. It can be formed even while doing pull-ups. However, the most prevalent source of Calluses in hands from lifting is from the Deadlift.
The grip is just our connection to the bar and a weak grip makes it difficult to deadlift maximal weights. Now the question arises, how can we maximize deadlift grip? Maximum weight can hold for longer, once you finish the lift, squeeze and hold the bar for just a few seconds. It will help you increase grip strength. Moreover, to get an effective grip, you should pick either a double overhand or hook grip. Before you think of preventing Rips During Deadlifts, Let’s go to the basic first:-
What are Calluses?
Calluses are caused by repeated mechanical trauma in the form of frequent friction to an area of skin. In simple words, it is thick, hardened layers of skin caused by friction and pressure. Its general symptoms may include thickened skin, pain and dry skin.
What are Deadlift Calluses?
Deadlift stands for dead weight lifting, So every deadlift rep must start on the floor from a dead stop. However, you have to start at the bottom, then pull the weight up and then return it to the floor. Deadlift Calluses are a natural protective response against trauma to the skin.
What Causes Deadlift Calluses?
Calluses are caused by repeated mechanical trauma to the skin in the form of pressure and friction which results in a heat build-up. Calluses act as a form of padding to protect the tissue from further damage. However, Calluses form when the mechanical trauma is repeated, but not too severely. Calluses have positive adaptation to the stress on the tissues.
Although deadlift calluses form at the crease of the fingers, palms, heel of the hand, and in other places.
Ripped Callus From Deadlifting
Overlarge calluses mostly rip off while deadlift which impacts the training until it heals. It is difficult to comment, Why some people have problematic calluses and some don’t, even those people feel thankful that they are protecting their skin. The incorrectly gripping of the bar is the major reason for Calluses.
Steps for Deadlift in Proper Form:
Walk to the Bar: Stand with your midfoot under the bar and pull your heels hip-width apart, narrower than on squats. Point your toes out 15°.
- Grab the bar: Bend over without bending your legs. Grip the bar about shoulder-width and your arms should be vertical when looking from the front.
- Bend your knees: Drop into position by bending your knees until you touch the bar. If the bar moves from your midfoot start form the first step.
- Lift Your Chest: Lift your chest by straightening your back. Keep the bar over your mid foot by not changing your position.
- Pull: Just take a deep breath, hold the bar and stand up with the weight. Keep the bar in contact with your legs while pulling. Now, lock your hips and knees.
A proper grip can really help you prevent ripping calluses and over-growing. Let’s discuss some myths about it. The first myth is people think they can rip off every time the breeze blows. But it is not true as some people never have a problem with their calluses ripping.
You should care for your calluses or they will tear off. Shave your calluses regularly and keep your hand moisturized. While it is necessary for lifters especially.
Calluses Hurt When Deadlifting
Although calluses are usually asymptomatic except for pain caused by large calluses pressing on underlying or adjacent tissues. Large calluses can be quite irritant, but they can be prevented. However, over-large calluses on the hand in painful areas are usually caused by poorly gripping bars. Many lifters never have a problem with their deadlift callus, but for some, they overgrow and cause a lot of pain and discomfort during the lift.
CARING FOR CALLUSES
If large Calluses develop on your hands from lifting, it will cause pain. You can use the remover tool to shave your calluses. It is the ideal solution for people or professional use when they are suffering from ripped hands or feet.
But if your calluses are not a problem for you, leave them alone. Moisturize your hands that will soften and smooth your deadlift Calluses. It will help you with pain and prevent you from ripping off calluses.
REMOVER TOOL FOR CALLUS PREVENTION & PROTECTION
If calluses or rough and sore hands, in general, creates a big problem for you then you can use a callus remover tool to shave your callus skin.
- It will help you prevent ripped and torn hands due to hand friction.
- It will cut the right amount of callus. You should continue it daily until it smooths.
- It should be part of your Gym bag.
- It will help you keep lifting and gaining with regular hand maintenance.
Do keep in mind that it is necessary to shave your overly large calluses to feel comfortable while deadlift training.
Other Important Grip Factors to Consider
Rest:-Make sure you get proper rest in between deadlift sessions or those days when your grip is challenged. You may find it silly to rest your hands, but when they are ripped, it is very hard to grip the bar.
Hand Care
Make sure you have a hand care regime. And take precaution to get rid of calluses that have grown too large. You can use a good moisturizer for your hands. Tear callus all the time before deadlifting which can set back your grip training. Just take care of your hands, and reduce their risk.
Final Thoughts
To prevent Calluses make sure the bar is placed correctly in the hand. If you get calluses in your hand while deadlifting, follow the above-described prevention’s and precautions.