How to Use a Claw Clip at the Gym: 5 Styles That Stay Put Through Any Workout

Your claw clip technique matters more than which clip you buy.

A $30 premium clip won't save you if you're positioning it wrong. A $5 clip can work beautifully if you nail the technique. The difference between a clip that survives your entire workout and one that slides out after ten minutes usually comes down to how you put it in, not which clip you're using.

We've tested these five styles across hundreds of workouts—strength training, HIIT, yoga, cardio, and everything in between. Each style is designed for specific gym conditions, so you can match your hair to your workout.

For clip recommendations, see our guide to the best claw clips for the gym. For a complete overview of workout hair solutions, check out our ultimate guide to claw clips for working out.

Before You Start: The Foundation

Every gym hairstyle needs these three elements to stay secure:

1. The Right Clip for Your Hair

Match clip size to hair volume:

• Thin/fine hair: Medium clips (3-3.5 inches)
• Average hair: Large clips (3.5-4 inches)
• Thick hair: XL clips (4-5+ inches)

Using too small a clip is the most common mistake. When in doubt, size up. For sizing help, see our claw clip size guide.

2. Dry or Nearly-Dry Hair

Wet hair is slippery hair. If you shower before the gym, let your hair dry at least 80% before styling. Completely wet hair will slide out of any clip, regardless of technique.

If your hair is damp, use a light texturizing spray or dry shampoo to add grip.

3. A Twist Before You Clip

This is the secret most people miss: always twist your hair before clipping. Untwisted hair lies flat and smooth—there's nothing for the clip teeth to grip. Twisting creates ridges, texture, and grip points.

The tighter the twist, the more secure the hold.

Style 1: The Gym-Proof High Bun

Best for: Cardio, running, jumping rope, HIIT classes, anything with significant movement

Why it works: High placement keeps the clip away from your neck (no sweat pooling), and the position stays secure during forward and backward motion.

Step-by-Step:

1. Gather at the crown: Pull all hair to the top-center of your head, as if making a high ponytail. This should be comfortable—not pulling on your hairline.

2. Twist tightly: Hold the gathered hair and twist in one direction. Keep twisting until the length starts to coil naturally against your head.

3. Coil into a bun: Let the twisted hair wrap around itself, forming a tight coil against your scalp. Keep tension as you coil.

4. Position the clip: Open your claw clip wide. Position it at the center of the coil with teeth pointing downward toward your neck.

5. Clamp through the coil: Close the clip so it catches both the coil and some hair at the base. You want the clip gripping through multiple layers, not just sitting on top.

6. Test it: Give your head a few quick shakes. If anything feels loose, remove and re-twist more tightly.

Pro Tips:

• Position slightly forward of center—this prevents the clip from pulling backward during running
• If your hair is very long, do two coils before clipping
• Spray dry shampoo at the roots before twisting for extra grip

Style 2: The Flat Low Bun

Best for: Yoga, Pilates, floor work, reformer classes, any workout where you'll lie on your back

Why it works: The low position keeps the clip out of the way when lying down, and using a flat-back clip eliminates pressure points entirely.

Step-by-Step:

1. Gather at the nape: Pull hair low, just above where your neck meets your skull. This is lower than a typical low bun.

2. Twist loosely: A gentle twist is enough here—you want the bun flat, not bulky.

3. Create a flat coil: Instead of coiling on top of itself, spread the twist horizontally, creating a wide, flat shape against your head.

4. Position flat clip: Use a flat-back claw clip (essential for this style). Position horizontally, teeth pointing to one side.

5. Clamp flat: Close the clip so it lies as flat as possible against your head. Test by lying back—you should feel zero pressure.

Pro Tips:

• This style requires a flat-back clip—regular clips will dig in when you lie down
• For extra security during inversions, bobby pin the ends
• See our flat claw clips for yoga and Pilates guide for clip recommendations

Style 3: The Double-Twist Lock

Best for: Very thick hair, very long hair, CrossFit, intense HIIT, any workout where standard buns fail

Why it works: Splitting hair into sections before combining creates more texture and distributes weight more evenly. The double twist gives even thick hair enough grip points.

Step-by-Step:

1. Split into two sections: Part your hair down the middle back, creating two equal sections.

2. Twist each section: Twist the left section clockwise, the right section counter-clockwise. Twist until each section is tight.

3. Cross and combine: Cross the right twist over the left, then bring left over right, like starting a braid.

4. Coil together: With both twists held together, coil them into a single bun at mid-height on your head.

5. Clip through multiple layers: Position your largest clip (XL recommended) to catch both twists plus the base hair.

6. Optional: Add a second clip: For maximum security, add a second smaller clip at the base of the bun, pointing upward.

Pro Tips:

• This technique works even on freshly washed, slippery hair
• The crossed twists lock together, preventing unwinding
• Use your strongest-spring clip for this style
• If you have thick hair, also see claw clips for thick hair at the gym

Style 4: The Half-Up Workout

Best for: Lighter workouts, stretching, warm-up and cool-down, shorter hair, when a full updo is overkill

Why it works: Keeps hair out of your face without the commitment of a full bun. Works on hair too short for complete updos.

Step-by-Step:

1. Section the top half: Gather hair from your temples up, leaving the bottom half down. This should be roughly the top third of your hair.

2. Twist the section: Twist this smaller section—it doesn't need to be as tight as a full bun.

3. Position at mid-back: Place the twisted section at the back of your crown, not at the top of your head.

4. Use a mini or medium clip: A smaller clip works perfectly here since you're only securing a portion of your hair.

5. Clamp through the twist: Secure with teeth pointing down, catching the twist and some base hair.

Pro Tips:

• Works great for yoga warm-ups—transition to a full bun for the intense portion
• For shorter hair (shoulder length), this may be your only option—and it works!
• See our mini claw clips for half-up gym styles for clip options

Style 5: The Quick Refresh

Best for: Between exercises, fixing mid-workout slippage, transitioning from gym to errands

Why it works: When your style starts failing mid-workout, this 10-second fix gets you back in the game without starting over.

Step-by-Step:

1. Don't remove the clip: Keep it in place, even if it's sliding.

2. Add a twist: Reach behind and twist the loose portion of your bun tighter while the clip is still attached.

3. Reposition: Push the clip upward and inward, resetting its grip on the now-tighter twist.

4. Optional: Anchor at base: If your clip keeps sliding down, grab a small hair elastic. Loop it around the base of your bun (under the clip) to create an anchor point the clip can't slip past.

Pro Tips:

• Keep a hair elastic in your gym bag specifically for this fix
• If you need this fix every workout, your clip may be too small or too weak
• See why your claw clip keeps falling out for more troubleshooting

Matching Styles to Equipment

Different gym activities put different stress on your hair. Here's what works where:

Cardio Machines (Treadmill, Bike, Elliptical)

Best style: High Bun or Half-Up

Why: Forward-leaning posture keeps high styles stable. The bounce from running tests mid-height clips but high placement stays secure.

Avoid: Very low buns—they'll catch on seat backs.

Weight Training (Free Weights, Machines)

Best style: High Bun or Double-Twist Lock

Why: Keeps hair out of the movement path. Nothing dangles into your face during presses or curls.

Watch for: Overhead presses may jostle high clips. If this happens, switch to mid-height.

Bench Press & Floor Work

Best style: Flat Low Bun

Why: Only a flat clip works when you're lying on your back. Any other style creates uncomfortable pressure.

Non-negotiable: Use a flat-back clip. Regular clips will dig into your head.

Squats & Deadlifts

Best style: Mid-height bun (any technique)

Why: Too high and the barbell interferes during back squats. Too low and the clip presses into bench during setup.

Best position: Crown of head or slightly below—test with an empty bar first.

Yoga & Pilates

Best style: Flat Low Bun or Half-Up

Why: Multiple lying-down poses require flat clips. Half-up works for flows without floor portions.

For inversions: Add bobby pins to secure the ends—gravity will test your clip in downward dog and handstands.

HIIT & Plyometrics

Best style: Double-Twist Lock

Why: The combination of jumping, floor work, and rapid position changes tests every other style. The double-twist provides maximum security.

Insurance: Consider double-clipping for jump-heavy workouts.

When Techniques Fail: Troubleshooting

If you're still having issues after mastering these techniques, check these common culprits:

Hair is too clean

Freshly washed hair is slippery. Add texture with:

• Dry shampoo at the roots
• Texturizing spray
• Working out on day-two hair

Clip is too small

When in doubt, size up. A clip that just barely closes around your hair doesn't have room to grip properly.

Spring is weak

Old clips lose spring tension. If your clip used to work but now slips, it's probably worn out. Replace it.

Position is wrong for the workout

Use the style matching guide above. High buns fail during floor work; low buns fail during running. Match your style to your activity.

Hair is wet

Wait until hair is at least 80% dry. Wet hair defeats any technique.

For more solutions, see our complete troubleshooting guide: why your claw clip keeps falling out.

Quick Reference Chart

The Bottom Line

The right technique transforms any decent clip into a gym-proof styling tool. Master the twist, match your style to your workout, and position correctly for your activity.

Start with the High Bun for most workouts—it's the most versatile and works for 80% of gym activities. Add the Flat Low Bun to your rotation for floor work days. And if you have thick or long hair, the Double-Twist Lock will become your new standard.

For the clips that work best with these techniques, see our best claw clips for the gym. For the complete workout hair guide, explore our ultimate guide to claw clips for working out.

Stop fighting your hair. Start working out.