How to Size Gymnastics Grips: RBST Fit Guide and Size Chart
Most grip problems start with the wrong size. Measure palm length, match the chart, and size up between sizes — the same pattern for Iron Claw and Iron X.
You ordered grips, strapped them on, and something still feels off. Maybe the panel stops short of the base of your fingers. Maybe the wrist strap rides up every kip. Wrong size is the most common reason grips feel like they "don't work."
This guide shows exactly how to measure, how the RBST chart works, what a correct fit should feel like, and how sizing carries across Iron Claw and Iron X.
The Quick Answer
To size RBST gymnastics grips, open your hand palm-up and measure in a straight line from the edge of your wrist, where it meets the palm, to the base of your middle finger. Don't include the fingers. Match the measurement: M 3–3½", L 3½–4", XL 4–4¾", XXL 4¾"+. If you're between two sizes, size up. Never size down. Iron Claw ($54.95) and Iron X ($59.95) use the same sizing pattern.
How to Measure Your Hand
Open your hand naturally with your palm facing up.
Find the crease or edge where your wrist meets your palm.
Measure in a straight line to the base of your middle finger.
Don't measure to the tip of the finger.
Measure your dominant hand. If hands differ, use the larger measurement.
Compare the result to the chart below.
A flexible tape measure works best. If you only have a ruler, lay your hand flat on a table and measure along the palm.
RBST Grip Size Chart
| Size | Hand measurement (wrist edge to base of middle finger) |
|---|---|
| M | 3" to 3½" |
| L | 3½" to 4" |
| XL | 4" to 4¾" |
| XXL | 4¾" and above |
Why RBST Measures Palm Length
During pull-ups, chest-to-bar, toes-to-bar, and bar muscle-ups, the palm section of the grip absorbs friction and creates your connection to the bar. If that section is too short, part of your palm stays exposed. If it's too long, the material gets harder to control.
- Better palm coverage over the high-friction area near the base of the fingers.
- A more controlled dowel — enough material to form a useful fold without extra bulk.
- Predictable bar contact because the palm panel matches the working length of your hand.
Never Size Down
Sizing up can help with
Better coverage, more material for a controlled dowel, comfort in high volume, less pull against the wrist, and a more natural hang.
Sizing down can cause
Insufficient palm coverage, trouble forming a dowel, extra friction near the finger bases, more wrist pressure, and a restrictive feel in long sets.
What a Correct Fit Should Feel Like
- With your hand open, the palm panel lies flat and naturally.
- When you close around the bar, the material forms the fold you prefer without pulling the wrist strap upward.
- The panel covers the high-friction area below your fingers.
- The grip doesn't dig into the wrist crease when you hang.
- You can flex, extend, and rotate through a kip without constant adjusting.
- The wrist strap stays secure without cutting off circulation.
Secure ≠ restrictive. Secure means the grip stays put. Restrictive means tingling, trapped wrists, or loosening between rounds.
Signs Your Grips Are the Wrong Size
| Symptom | Likely cause | What to try |
|---|---|---|
| Skin exposed at finger bases | Too short | Size up |
| Strap rides up every kip | Too short or strap too loose | Remeasure; snug strap; size up |
| Bunching / excess wrap | Too long or setup issue | Confirm measurement and dowel/flat preference |
| Wrist tingling | Strap too tight | Loosen strap; check size |
Dowel vs Flat Palm
Some athletes fold a small amount of material under the fingers (a dowel). Others keep the panel flatter. Correct size supports either setup. Too-short grips make a useful dowel hard; too-long grips can create extra wrap you didn't want.
Iron Claw vs Iron X Sizing
Same chart. Same M–XXL range. Different materials and thickness — not different sizing rules.
| Feature | Iron Claw | Iron X |
|---|---|---|
| Front material | Resilient silicone | Natural rubber (carbon-fiber texture) |
| Backing | Reinforced fiber | Reinforced Kevlar |
| Athlete level | Beginner to intermediate / everyday training | Experienced / high-volume gymnastics |
| Chalk notes | Chalk the backing only — not the silicone front. Best on a clean bar. | Little chalk needed on the front. Best on a clean bar. |
| Design | Fingerless, wrist-flex strap, wrist guard | Fingerless, ultra-thin, wrist-flex strap, wrist guard |
| Sizes | M–XXL | M–XXL |
| Price (USD) | $54.95 | $59.95 |
| Included | Mesh carry bag + carabiner | Mesh carry bag + carabiner |
Prices shown in USD as listed on rbstgearco.com. Confirm current pricing on each product page.
Common Sizing Mistakes
Guessing from glove size or shoe size.
Measuring to the fingertip instead of the finger base.
Sizing down for a "competition" feel.
Ignoring a larger non-dominant hand.
Skipping a fit check after the first few sessions.
Get the Right Fit
Measure palm length — wrist edge to base of middle finger.
Match the chart — M / L / XL / XXL.
Size up between sizes — never down.
Pick Iron Claw or Iron X — same size either way.
Confirm feel — coverage, strap, and kip comfort in low-volume sessions.
NOT JUST A BRAND.
A MOVEMENT.
Measure once. Train with confidence.
Shop Iron Claw Shop Iron X View CollectionFrequently Asked Questions
How do I measure my hand for gymnastics grips?
Open your hand palm-up and measure in a straight line from the edge of your wrist, where it meets the palm, to the base of your middle finger. Don't include the fingers. Match the measurement to the RBST chart and size up if you're between sizes.
What is the RBST grip size chart?
M is 3–3½", L is 3½–4", XL is 4–4¾", and XXL is 4¾" and above. Measure palm length from wrist edge to the base of the middle finger.
Should I size up or down on grips?
Size up if you're between sizes. Never size down. A slightly longer grip gives better palm coverage and more material for a controlled dowel.
Do Iron Claw and Iron X fit the same?
Yes. Both use the same sizing pattern (M–XXL). Your size carries over between models.
Why doesn't RBST size by wrist circumference?
The palm panel is what covers the high-friction area on the bar. Palm length predicts coverage and dowel control better than wrist size or glove size.
What if my grips feel too small?
Too-small grips often leave the base of the fingers exposed and pull into the wrist when you hang. Remeasure and consider sizing up. Don't keep training in a short grip hoping it will stretch to fit.
What if my grips feel too big?
Too-long grips can bunch or wrap more than you want. Confirm your measurement and setup (dowel vs flat). If the panel is clearly oversized after correct measurement, contact support about exchanges before heavy wear.
How tight should the wrist strap be?
Snug enough that the grip stays put through a long set, without cutting off circulation or trapping the wrist. Secure, not restrictive.
Do grips stretch over time?
Materials settle with use, but sizing should still start from a correct palm measurement. Don't buy small expecting stretch to fix coverage.
Which size do most women wear?
Hand sizes vary widely. Measure palm length rather than guessing by gender. Many athletes land in M or L, but XL and XXL are common too.
Does grip size affect rips?
Poor coverage from a short grip can leave the high-friction zone exposed, which can raise the chance of hot spots. Correct size helps, but hand care and volume still matter.
Should I measure both hands?
Measure your dominant hand. If your hands differ, use the larger measurement so both sides get enough coverage.
Is a dowel grip setup affected by size?
Yes. Enough palm length helps you form a controlled fold without pulling the wrist strap. Too short makes a useful dowel harder.
Can I exchange grips if the size is wrong?
Check RBST's current return and exchange policy before heavy use. Measure carefully first — sizing up between sizes prevents most wrong-size orders.
