For most HYROX athletes the best grip solution is bare hands plus chalk, with gymnastics-style grips reserved only for those prone to tearing on the sled pull. Chalk dries sweat and improves security on the rope, kettlebells and wall ball, keeps full feel, and is permitted at most events. Gloves are usually a mistake because they slip when soaked and dull sensation.
- Grip-critical HYROX stations: Sled Pull (rope), Farmers Carry (2×24kg men / 2×16kg women), plus SkiErg, Rowing and Wall Balls.
- Chalk is permitted at most HYROX events as of 2026 and improves grip security on sweaty hands.
- In THETA coaching data, trained grip endurance matters more than any grip aid.
Which grip solution is best for each station?
The right grip solution varies by station because the demands differ. The Sled Pull is the most grip-intensive, hauling a rope hand-over-hand, so it benefits most from chalk and is the only station where some athletes justify grips. The Farmers Carry loads sustained holding of kettlebells over 200m, where chalk on sweaty hands prevents slippage. The SkiErg and Rowing need only a relaxed grip on the handle, so aids are rarely necessary there.
The Wall Balls involve repeatedly catching and throwing a 6kg (men) or 4kg (women) ball, where dry, chalked hands improve control. Across all stations, bare hands with chalk is the default because it maximises feel and security without the downsides of gloves. The table later in this guide maps each solution to each station clearly.
Why is chalk usually better than gloves?
Chalk works by drying the sweat on your palms, increasing friction between your skin and the rope, bell or ball. This improves grip security exactly when hands get slick during a race, and it preserves full tactile feel so you can grip precisely. It is light, cheap and permitted at most events as of 2026, making it the standard choice for HYROX athletes.
Gloves, by contrast, add a layer between your hand and the equipment that reduces sensation and can itself become slippery when soaked with sweat. Many athletes find gloves bunch, shift or slide on the rope and bells, creating the very insecurity they were meant to solve. Unless you have a specific reason, such as frequent skin tearing, bare chalked hands outperform gloves for most people.
When do gymnastics-style grips make sense?
Grips, the leather or synthetic palm protectors used in gymnastics and CrossFit, make sense mainly on the Sled Pull for athletes whose hands tear on the rope, or who have very sensitive skin that blisters under hand-over-hand pulling. They protect the palm and can improve rope security for those specific athletes, but they must be well-fitted and thoroughly tested in training first.
For most athletes, grips are unnecessary and can even reduce feel and speed on transitions, since you may want to remove them between stations. If you do use them, choose a low-profile pair, break them in over weeks, and rehearse putting them on and taking them off under race conditions. As always, nothing new on race day. The comparison below summarises the trade-offs.
| Station | Best solution | Notes |
|---|---|---|
| Sled Pull | Chalk (grips if tearing-prone) | Most grip-intensive station |
| Farmers Carry | Chalk | Dries sweat, prevents slippage |
| Wall Balls | Chalk | Improves catch-and-throw control |
| SkiErg | Bare hands | Relaxed grip, aids rarely needed |
| Rowing | Bare hands | Relaxed hook grip preserves forearms |
| Gloves (any) | Generally avoid | Slip when soaked, dull feel |
"Chalk and a trained grip beat any gadget. We see athletes buy gloves to fix a grip problem that a few weeks of heavy carries and hangs would solve properly. Aids manage the symptom; grip endurance fixes the cause," says the THETA coaching team.
How do you manage grip across the whole race?
Grip is a finite whole-race resource, so managing it is as important as choosing an aid. Use a relaxed, hooked grip on the SkiErg and rowing handles rather than a tense squeeze, so you preserve forearm endurance for the grip-critical sled pull and carry that come later. Chalk up before those stations rather than mid-effort, and know your event's chalk policy in advance.
Trained grip endurance underpins all of this. No aid substitutes for forearms that can sustain heavy holding under fatigue, which is built through farmers carries, dead hangs and pulling volume. The steps below outline a coached in-race grip strategy that works alongside chalk.
- Ski and row with a relaxed, hooked grip to save forearm endurance for later.
- Chalk up before the sled pull and farmers carry if your event permits it.
- On the sled pull, drive with legs and back so grip is not the sole limiter.
- Keep the kettlebells still on the carry and take tight turns to avoid fighting swing.
- If grip fails, set down decisively, shake out and re-grip rather than grinding to failure.
Common questions
What is the best grip solution for HYROX?
For most athletes, bare hands plus chalk is best: chalk dries sweat and improves security on the rope, kettlebells and wall ball while keeping full feel, and it is permitted at most events as of 2026. Gymnastics-style grips suit only athletes prone to skin tearing on the sled pull. Trained grip endurance matters more than any aid.
Should I wear gloves for HYROX?
Most athletes should not. Gloves add a layer that dulls feel and can slip when soaked with sweat, often creating the insecurity they were meant to prevent, and they can bunch on the rope and bells. Chalk on bare hands usually outperforms them. Only consider gloves if you have a specific reason, and test them thoroughly in training first.
Is chalk allowed in HYROX?
Chalk is permitted at most HYROX events as of 2026 and genuinely improves grip on the sled pull, farmers carry and wall balls when hands are sweaty. Check your specific event's rules to confirm, and chalk up before grip-critical stations rather than mid-effort. It complements trained grip endurance rather than replacing it.
Do I need grips for the sled pull?
Only if your hands tear or blister on the rope during hand-over-hand pulling. For most athletes, chalk and driving with the legs and back provide enough security without grips. If you do use grips, choose a low-profile pair, break them in over weeks and rehearse putting them on and off under race conditions. Nothing new on race day.
How do I stop my grip failing on the farmers carry?
Preserve forearm endurance by using a relaxed grip earlier on the SkiErg and row, chalk up before the carry, keep the kettlebells still and take tight turns. Underpinning all of this, build grip endurance in training with heavy carries and dead hangs. If grip does fail mid-carry, set down decisively, shake out briefly and re-grip rather than grinding to total failure.
Does chalk or grip strength matter more?
Grip strength and endurance matter far more. Chalk manages the symptom of sweaty, slippery hands, but only trained forearms can sustain the heavy holding the sled pull and carry demand under fatigue. Use chalk as a helpful aid, but build grip endurance through carries, hangs and pulling volume as the real solution to grip failure.
Sources
- HYROX official race rules, chalk policy and station weights (hyrox.com)
- THETA coaching data, 2024–2026 (grip aid use and grip-failure tracking)
- Established strength principles: grip endurance versus grip aids
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