Grips have become a necessity in many gyms. With the high gymnastics volume and the complexity of movements, they’re a tool that helps improve performance and even create a feeling of confidence in kipping movements. But are we relying on them too much?
There are a couple of ways to answer that question.
Do you feel a weak grip when you hold the bar?
Are you unable to hang for a long period of time in a dead hang position?
Or do you tear easily?
Don’t worry - these are all things you can work on.
There are different ways to improve your grip strength and feel confident even without your grips.
First: choose depending on the workout whether or not you need grips.
When should you use them? In high-volume workouts - like Hero workouts such as Cindy or Murph - or when you’re working on a skill that requires hanging for long periods of time.
Second: don’t skip your accessory work. Whether it’s programmed in class or something you do on your own, accessory work is fundamental for your performance and progress. Movements like farmer’s carries, dead hangs, kettlebell cleans and snatches, and strict pull-ups or toes-to-bar build a stronger grip—and you shouldn’t use grips as assistance during these.
With these two simple adjustments, you can see big improvements in your gymnastics performance.
It sounds simple, but it’s very effective. Grips are an amazing tool that can make you perform and feel great, but remember - like everything in life, too much of anything can negatively impact you. In the long run, both in CrossFit and in life, grip strength is fundamental for living a full and healthy life.
So, next time you pull your grips from your gym bag, ask yourself: Do I really need them? Is this the intention of the workout?
If you’re not sure, ask your coach. They’ll be happy to help!.
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