How to Size CrossFit Grips: Complete Sizing Guide for Frog Grips, Victory Grips & More

One of the most common reasons grips feel uncomfortable or wear out quickly is simple: incorrect sizing. Getting the right fit isn’t just about comfort—properly sized grips perform better, last longer, and give you the confidence to push hard on the bar without worrying about slipping. Whether you’re buying your first pair of CrossFit grips or upgrading to a new brand, this guide walks you through the entire sizing process.

Why Grip Sizing Matters

Too-tight grips restrict blood flow, cause hot spots during long WODs, and can actually contribute to hand fatigue. Too-loose grips slip around, don’t provide proper support, and leave gaps where blisters can form. The sweet spot? Grips should feel snug but not restrictive—like a firm handshake that lasts all workout long.

Proper sizing is particularly important with premium brands like Frog and Victory, where you’re making a proper investment. Get this right from the start, and your grips will feel amazing and last for months of hard training.

How to Measure Your Hand

You’ll need a soft measuring tape (the kind used for sewing) and a piece of paper. If you don’t have a soft tape, a piece of string and a ruler work just fine.

Step 1: Measure Your Palm Length Place your dominant hand flat on a surface with fingers together. Measure from the base of your palm (where your wrist creases) to the tip of your middle finger. This is your palm length—the key measurement for grip sizing. Write this down.

Step 2: Measure Your Hand Length Measure from the tip of your middle finger down to your wrist crease (where your hand meets your wrist). This gives you your total hand length.

Step 3: Measure Your Finger Length Some brands also care about how long your fingers are. Measure from your knuckle (where your finger connects to your palm) to the tip. Focus on your index and middle fingers as these are most relevant for grips.

Write all three measurements down. You’ll use these to cross-reference brand-specific sizing charts, because sizing varies considerably between manufacturers. Most grip brands size by palm length.

Frog Grips Sizing Chart

Frog Grips sizes based on palm length (measured from wrist crease to tip of middle finger). The smallest size available is Small:

• S: Palm length up to 17cm
• M: Palm length 17-19cm
• L: Palm length 19-21cm
• XL: Palm length 21cm+

Frog Grips run slightly snug, which is intentional—they’re designed to mould to your hands over 1-2 weeks of use. If you’re between sizes, size down for maximum security. The slightly tighter fit ensures zero slip during high-rep gymnastics. Your Frog Grips Elite HD Fingerless should feel snug on day one and perfect by week two.

Still deciding which grips are right for you? Check out our Frog Grips vs Victory Grips comparison or our Best CrossFit Grips UK 2026 guide for a detailed breakdown.

Victory Grips Sizing Chart

Victory Grips are engineered slightly differently. Note that Small is only available in women’s models—men’s sizes start at Medium:

• S (Women’s only): Palm length up to 17cm
• M: Palm length 17-19cm (smallest men’s size)
• L: Palm length 19-21cm
• XL: Palm length 21cm+

Notice Victory’s sizes are slightly more generous than Frog, and Small is reserved for women’s models only. If you’re between sizes with Victory Grips, you can comfortably size up for a looser, more immediately comfortable fit. Victory’s softer material also means they stretch slightly during break-in, so don’t go too tight. The Victory Grips Men’s Tactical 3.0 Freedom range follows this sizing convention.

What to Do If You’re Between Sizes

This is one of the most common scenarios. Here’s a decision framework:

Size Up If: You prefer a roomier, more comfortable immediate fit. You don’t mind a bit of extra material during break-in. You plan to train in colder conditions (slightly looser grips work better with glove liners). Your hands swell significantly during training (dehydration plus intense training can cause swelling).

Size Down If: You want maximum security and control, particularly for movements requiring extra security. You prioritise a tailored, custom fit. You’re doing high-rep pull-ups or muscle-ups (tighter grips = less slipping). You don’t mind a 1-2 week break-in period.

If you’re genuinely torn between two sizes, we recommend sizing down. You can always add extra padding inside grips if they feel tight, but you can’t make loose grips tighter without compromising the design.

Breaking In Your New Grips

Once you’ve ordered the right size, the break-in process matters. Here’s what to expect:

Sessions 1-3: Your new grips will feel stiff. This is normal. Wear them during lower-intensity sessions—warm-ups, technique work, or light conditioning. Don’t do 50 pull-ups in brand new grips on day one. Your hands need to adjust to the material.

Sessions 4-7: The material begins to soften and mould to your hand shape. You’ll notice they feel better every session. If you sized correctly (particularly with Frog), they should start feeling custom-fitted now.

Sessions 8+: Most grips are fully broken in by this point. They’ll feel like they were made for your hands.

One trick: lightly dampen your grips before wearing them during break-in. This helps the material soften faster without damaging quality. Let them air dry completely after—never use heat or machines.

Common Sizing Mistakes

Mistake #1: Ordering without measuring. “I usually wear medium, so medium grips will fit” doesn’t work. Grip sizing varies wildly by brand. Always measure.

Mistake #2: Assuming online reviews reflect your hand size. Someone wrote “size up in Victory Grips” in a review? That might be brilliant advice for their XL hands and terrible for yours. Use sizing charts, not reviews.

Mistake #3: Ordering based on brand reputation alone. “Frog Grips are the best” doesn’t mean a Medium will fit you. The best grip is the one that fits your hands properly.

Mistake #4: Forgetting that hands vary. Your dominant hand might be slightly larger than your non-dominant. Measure the dominant hand (the one you write with) as this is what you’ll be most aware of when wearing grips.

Mistake #5: Not accounting for swelling. Your hands swell during intense training. Size grips for your trained-state hands, not your rested hands. If you know you swell up during intense conditioning, go slightly loose rather than tight.

Checking Your Fit After Purchase

Got your new grips? Here’s how to verify the fit is correct before you fully commit:

• Put them on and make a fist—you should be able to do this without strain
• Grip a pull-up bar or similar object—they should feel secure but not cutting off circulation
• Move your wrist around—no slipping, but not painfully tight
• Check for hot spots—no single area should feel like it’s digging in
• Wear them for 5-10 minutes initially—discomfort should ease, not increase

If the sizing isn’t right, we accept returns within 30 days on unused grips. You can exchange for a different size or get a full refund—just make sure the grips haven’t been used.

FAQs

Do grips stretch during use?

Yes, slightly. Quality leather and neoprene materials soften and stretch during the break-in period. This is why sizing down (if you’re between sizes) can work well—your grips will stretch into a perfect fit. However, grips don’t stretch enough to go from genuinely too-small to perfect. A grip that’s painfully tight on day one probably won’t improve significantly.

Should I size grips for my hands at rest or during training?

Size for your hands during or just before training, when they’re warm and potentially slightly swollen. Cold hands at rest can be 5-10% smaller than warm, trained hands. If you measure first thing in the morning with cold hands, you might end up with grips that feel tight during workouts.

What if one hand is noticeably larger than the other?

This is more common than people realise. Size for your larger hand. Your smaller hand will have slightly loose grips, but this is better than painfully tight grips on your larger hand. Most athletes don’t notice the difference during training.

Can I return grips if the sizing isn’t right?

At WORKIT, we accept returns within 30 days on unused grips. You can return for an exchange or a full refund. Grips that have been used unfortunately can’t be returned, so it’s worth getting the sizing right from the start.

Related Articles

• Frog Grips vs Victory Grips: Which CrossFit Grips Are Best?
• Best CrossFit Grips UK 2026
• CrossFit Thumb Tape Guide: Protect Your Thumbs for Hook Grip

Written by the WORKIT team — CrossFit enthusiasts based in the North West of England.