How to Tape Your Hands to Prevent Them from Ripping

There is little worse than ripping up your hands doing pull-ups, kettlebell swings, muscles ups, etc., during CrossFit or functional fitness workouts. It hinders your workouts for a week or more afterwards and it’s a painful experience we all dislike.

How To Tape Your Hands To Prevent Them From Ripping

Photo by CrossFit Invictus

There are, however, various ways to avoid ripping up and we have two great guides to tapping up properly. Here are our two options in a great step-by-step guide to taping up your hands the right way to avoid those nasty rips…

Method #1

Step #1
Using standard athletic tape, cut two strips about 20cm long. This is for one hand, so duplicate the process for both hands.

Step #2
Split/tear each strip down the middle, to about half way down (10cm). Stick the tape on your palm, with the start of that split (that 10cm point) at the base of your ring finger. The untorn tape portion will run down your palm to your wrist. The split tape portions will run down the top of your hand to your wrist.

Step #3
Do the same as steps #1 and #2, but this time around your middle finger. This will ensure your palm will be covered over the areas most affected by ripping during pull-ups, etc.

Step #4
Take the athletic tape and tape it around your wrist, securing the two tape portions which wrap length-ways around your hand. Make sure you flex your hand backwards when doing this, otherwise you’ll restrict movement during pull-ups, etc.

Here’s a great video demonstration:

Method #2

Step #1
Using standard athletic tape, tear off a strip of tape which measures from the tip of your middle finger to past the base of your hand (i.e. just past your wrist).

Step #2
Fold that piece of tape (the sticky side) in half and onto itself, length ways (i.e. it will then be half its width, not length). A good idea is to leave just a little bit of the sticky edge out for the next step.

Step #3
Flip that piece of tape, so the small sticky edge faces downwards and away from you – it should be sitting parallel to you. Take each end, leaving the middle where it is, and pull them in towards themselves and downwards – that will leave a loop at the top and make sure it is big enough for your finger to fit through. Using that sticky edge, you can stick it together in the middle, to hold it in place.

Step #4
Use another strip of tape and tape it down the length of the grip – from the base/bottom to just before the loop for your finger – this will hold it all together perfectly.

Step #5
Run your middle finger through the loop and pull the base/bottom of it down to your wrist. Take the athletic tape and tape that base/bottom section around your wrist, securing it to your wrist. Make sure you stretch your hand backwards when doing this, otherwise you’ll restrict movement during pull-ups, etc.

You can create a second strapping to go over your ring finger to cover more of your palm, and you’ll then just need to follow all the steps again.

Here’s a great video demonstration:

Do your hands rip up often? What methods have you tried with athletic tape which worked best?

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