Crossfit Local in Chapel Hill - The Proper Use of Chalk

The Proper Use of Chalk
by Coach Andrew

Since summer is coming to an end and the weather is starting to cool off slightly, I wanted to write a post on the proper use of chalk. I realize it can get pretty hot and sweaty during the summer, so sometimes it may be acceptable to use chalk so your hands can stay somewhat dry, however in my experience less is more when it comes to chalk use. As the box starts to cool down, I would like everyone to take these tips into consideration next time you reach into the chalk bucket.

The main purpose of chalk is to absorb moisture and increase friction between your hand and the bar/kettlebell/ring/etc. While this may help you hang on, a major drawback of the increased friction is that it will tear up your hands in the process. If you have ever experienced a torn callous, you know they are something to avoid at all costs. About two years ago, I tried an experiment. I stopped using chalk during my WODs as much as possible and limited my chalk use to mainly Olympic weightlifting and the strength portion of my workout. Low and behold all hand tears ceased, even after performing over 100 pull-ups, kettlebell swings, etc. in a WOD. Secondly, I know some people will use chalking up subconsciously as an excuse to take an extra breath or rest during the workout. Fewer trips to the chalk bucket will lead to faster WOD times, higher intensity, and faster progress all around!

Now that we know excessive chalk use can lead to tears, let’s talk about when and how to properly use it. As I mentioned in the previous paragraph, I will mostly use chalk in the Olympic lifts and other strength work. Since these lifts involve speed, power, and strength, it is crucial to not let your grip slip. Chalk will be instrumental in maintaining a firm grip on the bar, therefore not letting grip be a limiting factor in the lift. The proper way to add chalk is to apply it to you hands in the areas that will contact the bar during the lift. Ideally, we want to take a solid chunk of chalk and paint it too the palm of your hands focusing on your fingers, thumb, and the upper portion of your palm. Sometimes there may not be a solid piece, so just use the powder in the same fashion.

I would like everyone to go into the fall and winter with these guidelines in mind. It is not necessary to chalk up the entire pull-up bar before a WOD begins. This is a waste of chalk and just creates a mess in the gym. Apply it to your hands and maybe to the part of the bar where your hands will meet if it’s a particularly hot and sweaty day. Try to limit the use of chalk during the WOD portion of class and primarily use it during your strength lifts. You may be surprised when tears disappear and you realize that your performance in the WOD was not affected at all.

Crossfit Local in Chapel Hill - a strength and conditioning program centered on functional fitness. We believe that people of all ages and levels of activity benefit from combining basic functional movements in varied ways to elicit greater personal fitness. We use pullups, lifts, gymnastics movements, running, rowing, climbing, kettlebells, sandbags, and even tire flips to produce rapid fitness results. We specialize in not specializing. We train the young, the old, the professional athlete, the weekend warrior, the student, the parent, and the beginner. CrossFit produces world class athletes and healthy individuals.