TO CHALK OR NOT TO CHALK

 Lifting Chalk - Why and How to Use It

Stop letting PRs slip away by using the wrong chalk. As with any athlete, there might be a preference for what equipment you use during training. That includes lifting chalks.

Lifting chalk is used to protect hands during training, improve grip security, and also prevent injuries from uncontrolled weights. Do not get lifting chalk confused with regular chalk that you used to play outside with. This chalk is easier to clean up, often cheaper, and often has minimal ingredients to reduce skin irritation. Yes…there are different options and forms of lifting chalk.

So what are the options?

Aside from traditional blocks of chalks, you’ll find new ways to dry out hands for activity such as lifting, throwing, or climbing. The two other ways that you can get better grips with chalk include liquid chalk and chalk balls.

We’ll dive deeper into the benefits and compromises of each one, but it’s important to understand your options right off the bat.

Throughout this article, we’ll touch on why magnesium carbonate is the go to solution for drying your hands during training and how the different variations may be ideal for your gym bag. Then to top it off, we’ll give you the Garage Strength recommendations for the gym chalk you should be using depending on the type you’re looking for.

TABLE OF CONTENTS What is Lifting Chalk When to Use Gym Chalk Different Types of Lifting Chalk 4 Best Chalks to Use Bottom Line What is Lifting Chalk

Lifting chalk is a staple in gym bags and athletic venues around the world, yet many people don't fully understand what it is, why it's used, or what it's made of.

First things first, what exactly is lifting chalk?

Despite what the name might suggest, it's not the same chalk that's used on classroom blackboards. Lifting chalk is a topical substance primarily used to dry out the hands. It absorbs the sweat and moisture that often accumulate on our palms during strenuous activities, which in turn enhances grip and reduces the chances of an unfortunate slip-up.

Different types of athletes use lifting chalk, not just weightlifters. Rock climbers rely on it to keep their hands dry while scaling rough terrains, helping them maintain a secure hold on rocks and equipment.

Throwers, such as shot put, discus, and javelin athletes, use it to better control their equipment during the heat of competition. Even gymnasts and pole dancers apply lifting chalk for a secure grip during complex maneuvers.

Interestingly, lifting chalk isn't a one-size-fits-all solution. There are various types that cater to different athletes' needs, with each variant boasting unique attributes.

The most commonly used forms are block chalk, loose chalk, liquid chalk, and chalk balls. Block chalk, often a large lump of solid chalk, is popular for its longevity and cost-effectiveness. Loose chalk is essentially block chalk that's been crushed into a powder and is favored for its easy application. Liquid lifting chalk, a blend of chalk and alcohol, is praised for its mess-free application and longer-lasting effects. Lastly, chalk balls are small sacks filled with chalk, reducing waste and preventing excessive dust.

Magnesium Carbonate

Now, let's discuss the primary component of lifting chalk: magnesium carbonate (MgCO3).

Magnesium carbonate is a white, inorganic compound that's been the athlete's choice for decades. It's preferred over alternatives because it's excellent at absorbing moisture without making the hands feel overly dry or chalky.

Additionally, it doesn't usually cause skin irritation, which can be a concern with continued use of some substances.

Apart from its stellar moisture-absorbing properties, magnesium carbonate also provides a certain level of friction that enhances grip. The fine particles of the chalk increase the surface area of contact between the hand and the object being gripped (be it a barbell, rock, or javelin).

This friction plays a crucial role in providing the lifter, climber, or thrower with the control they need during their activity.

Magnesium carbonate is not only effective but also safe. It's non-toxic and doesn't pose a risk if inhaled in small quantities (although, of course, one should always try to avoid direct inhalation). Magnesium carbonate is easily washable, which means you can get rid of it as soon as you're done with your training session or competition.

When to Use Gym Chalk

While chalk can be used with various applications, some scenarios warrant the need for lifting chalk more than others.

When it comes to using lifting chalk, the primary deciding factor is how sweaty your hands are. If your palms are excessively sweaty, they'll naturally become slippery, compromising your grip.

This is where lifting chalk comes in.

Lifting chalk helps absorb the sweat and provides a layer of friction which can significantly improve your hold. Therefore, irrespective of the workout, if your hands are damp and your grip feels unsteady, it's time to reach for the chalk.

Weightlifting

Specialized athletes, such as weightlifters and gymnasts, use weightlifting chalk in a more targeted manner. Olympic lifting, with its dynamic movements, requires a rock-solid grip on the bar.

Whether it's the big pull of a clean and jerk, or securely catching a snatch in the hole, having a good grip is non-negotiable. Chalk should often be liberally applied before almost every lift to ensure the bar doesn't slip mid-motion.

Gymnastics

Gymnasts, on the other hand, utilize gymnastics chalk for an array of athletic feats. From the parallel bars to the rings, a reliable grip can mean the difference between a perfect routine and a dangerous fall.

Before each performance, gymnasts should apply a generous coating of chalk to their hands, and often their wrists and forearms, to keep their grip firm and steady.

General Fitness

For general athletes and gym-goers, lifting chalk can be employed whenever they feel their grip faltering. Exercises like pull-ups, deadlifts, and rows are prime examples.

In these movements, the entire weight of the bar (or the athlete's body, in the case of pull-ups) hangs from the grip of the hands. When fatigue sets in and sweat starts to build up, chalk can should be used to get hose reps in safely and comfortably.

Powerlifting

Powerlifters and weightlifters can use lifting chalk in a slightly different way in competition. For them, chalk's utility extends beyond just the palms.

In movements like the back squat or the clean, the bar is often positioned across the shoulders or collarbone. Sweating in these areas can cause the bar to slide, disrupting the lift or, worse, causing injury. To prevent this, these athletes can apply chalk to these areas, providing an extra layer of security to keep the bar in place.

Rock Climbers

Let's not forget the rock climbers, who often rely on chalk to conquer challenging ascents. Given the nature of the sport, climbers can't afford a weak grip. Here, chalk becomes a necessity, not a luxury. Before and during a climb, they will frequently chalk up their hands to ensure a reliable hold on every precarious ledge and crevice.

In the end, the use of lifting chalk boils down to personal preference and the demands of your sport or workout. Not all activities will necessitate chalk, and not all athletes will prefer it.

However, for those exercises or sports where grip plays a pivotal role and sweat is a common enemy, lifting chalk can provide a substantial advantage. Its usage isn't restricted to any specific point during a workout, but rather linked to your individual need – typically when sweat starts interfering with your grip or equipment stability.

Throwers

Lifting chalk can provide shot putters with a more reliable grip on the shot, especially during the outdoor season when humidity and perspiration can make the shot slippery.

Before the throw, athletes will typically apply a generous layer of chalk to their fingers and palm. This ensures a firm and confident hold on the shot, enabling them to channel their strength more effectively during the throw.

Additionally, shot putters often place the shot against their neck during the initial stage of the throw. This positioning, although crucial for leveraging power, creates a risk of the shot slipping due to sweat or skin oils. To counter this, athletes often apply chalk to their neck area. The chalk provides an extra layer of friction, keeping the shot securely in place throughout the rotation and launch.

Different Types of Lifting Chalk Chalk Block

Block chalk is the OG of lifting chalk. It comes in large, solid squares that can be broken down into smaller chunks or ground into a fine powder chalk for when it’s needed. Its popularity stems from its effectiveness and economical value, offering a substantial amount of chalk at an affordable price.

You can often get 4-8 blocks for around $20

Block chalk’s dry texture effectively absorbs sweat and enhances grip, while being easy to apply as you can get really specific since you hold it. However, it’s also the messiest of the three main types of chalk.

The chalk dust tends to disperse in the air and on the floor, which can lead to additional cleanup work and potential respiratory irritation.

Transporting block chalk can be somewhat cumbersome, given its bulkier size if not broken down and can get a gym bag really messy if it spills inside the bag.

Some gyms may also have restrictions on using block chalk due to its messiness. Despite these downsides, for athletes who value efficacy and value for money, block chalk remains an appealing choice.

This is the chalk we use at Garage Strength for our athletes because it is easy to share and a block lasts about half a week even with hundreds of athletes coming through the door every day.

Liquid Chalk

Liquid chalk is a modern twist on traditional chalk, combining magnesium carbonate with alcohol to create a quick-drying paste. As the alcohol evaporates after application, it leaves behind a layer of chalk that’s resistant to sweat and offers a solid grip.

One of the biggest benefits of liquid lifting chalk is its convenience.

It comes in compact, spill-proof bottles that are easy to transport. Plus, the application is a breeze — simply squirt, rub your hands together, and now you’re chalked up. The low-dust, low-mess nature of liquid chalk makes it a favorite among gym owners and cleanliness-conscious athletes.

However, liquid chalk tends to be more expensive than its counterparts and doesn’t last as long.

It also dries out the skin more than other types, which can be an issue for individuals with already dry or sensitive skin. Some athletes find the grip provided by liquid chalk to be less effective than block chalk, but this largely depends on individual preference.

Chalk Ball

A chalk ball is essentially a small sack filled with crushed chalk, which is released through the fabric when squeezed. Chalk balls combine the effectiveness of block chalk with the reduced mess of liquid chalk, offering a sort of middle-ground option.

The main advantage of chalk balls lies in their mess-minimizing design. As the chalk is contained within the sack, the amount of dust that escapes into the air and onto the floor is significantly reduced. Chalk balls are also reasonably portable, making them a good option for climbers and athletes on the go.

On the downside, chalk balls may not provide as thorough a coating as block or liquid chalk, as the distribution is more controlled. Also, depending on the fabric's permeability, getting enough chalk out can occasionally be a struggle, especially as the ball nears the end of its lifespan.

Bottom Line

The chalk you use is really up to your preference and what your gym allows, but if you are training at a performance gym or at home, the chalk block is the way to go. Even if you go to a commercial gym that allows chalk, find a Tupperware or a Ziplock baggie to house your chalk block throughout your workout.

The chalk block is easy to share, quick to replace, and can be broken down into a powder if that is the form you prefer. Garage Strength lifting chalk is what our throwers, football players, weightlifters, and general fitness clients use everyday to become the best versions of themselves.