Fitness and sports participants often face the challenge of hand calluses, which can be painful and dampen performance. In late July 2025, calisthenics experts Daniel Vadnal and William Soo, known for strength feats like his 115-kilogram weighted one-arm hang, provided solutions for preventing and managing calluses.
5 Tips to Prevent Skin Rips
- Shave calluses flat to prevent ripping
- File palm and finger calluses
- Avoid filing too much skin
- Grip bars hard to reduce friction (nonrotational activities)
- Use gripping gear
[Related: The Strongman’s Guide to Hand Care and Maintenance]
Callus-thenic Tears
Calisthenics, bodybuilding, powerlifting, CrossFit, and routine barbell work all encounter hand calluses as a result of intense grip requirements. Movements like muscle-ups, where the hands twist around the bar, especially with dry skin and chalk, can exacerbate callus tears. Dry skin offers a more secure grip, which is why lifters use chalk; however, it is also more brittle and, therefore, susceptible to tears.
Callus Prevention Techniques
Use a manicure tool to remove callused skin. Some people use nail clippers, but be careful. “You don’t need to make the skin any softer…it comes off nice and clean,” Soo explained.
Shave [calluses] off beforehand so it’s not bumpy. The bump is where [skin] catches.
—William Soo
Understanding Calluses
Skin under the callus is more likely to tear or rip than the callus itself. “It’s always below,” Soo confirmed. “It pulls [the skin] up and breaks it. Grabbing hard will reduce the amount of friction pulling down that callus.” This only works for nonrotational exercises like pull-ups, not muscle-ups.
Should You Use Hand Protection?
Soo dismissed using gloves or other protective hand gear. “Feeling something between your hand and the bar doesn’t feel natural.” Leather or synthetic straps, like gymnasts use, can help protect the hands. Although Soo has a minimal approach to hand gear, regular maintenance and care is still recommended.
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Featured image via Shutterstock/Victority
