You’ll find chalk (magnesium carbonate) in almost every gym. However, there has been very little research on the impact of using this substance to improve grip while lifting weights. It can help you in some situations and hinder you in others. Knowing the benefits and drawbacks of lifting chalk can help you decide when to use it without interfering too much with performance.
Pros and advantages of its use
No available study has directly tested the impact of chalk on weight lifting. However, several studies have provided relevant facts for this topic.
A January 2018 article, published in the International Journal of Exercise Science, may provide the best evidence. These researchers tested the effect of magnesium carbonate on nine subjects who performed pull-ups with weights with two different hand positions. The results indicated that using this powder on the hands improved performance by approximately 16% with an open grip and 58% with closed hands.
Another March 2015 article, published in the Journal of Advanced Mechanical Design, Systems and Manufacturing also indirectly supports the idea that chalk will help improve grip during weight lifting. The researchers evaluated 15 subjects and showed that magnesium carbonate increased the friction of a gloved hand sliding down a thin steel cylinder much like a weight-lifting bar.
Another line of supporting evidence comes from gymnastics. The authors of a January 2014 report, published in the Science of Gymnastics Journal, evaluated seven participants and indicated that the use of magnesium carbonate increased the subjects’ grip on the wooden bars of a gym equipment. Interestingly, the authors expressed concern that the chalk could provide too much grip and cause blisters.
Are there drawbacks?
Unfortunately, chalk may decrease grip in some situations . For example, a March 2012 report published in the Proceedings of the Institution of Mechanical Engineers showed that, for a single participant, powdered chalk decreased finger friction by sliding on a dry, polished steel surface. The authors of this study believed that, under these conditions, the powdered chalk acted as a lubricant rather than a grip aid.
A September 2016 article published in the Journal of Applied Biomechanics revealed another downside. Although most people believe that sweat decreases hand friction, having a small amount of moisture actually increases friction. Chalk may decrease grip by removing too much moisture. Apparently you need just the right amount of moisture to get the best grip. Unfortunately, you may need to modify your perspiration rate using a sweat blocker, such as petroleum jelly, to find an effective balance between adhesion and lubrication.
Is its use safe?
The FDA considers magnesium carbonate to be safe, according to an October 2015 report in the Journal of Biomaterials and Nanobiotechnology. The authors of that study also found no evidence of toxicity using an animal model. There are no known cases of allergic reactions, but there is always a chance that you have a chemical sensitivity to chalk or an additive . Therefore, perform a test by applying only a small amount to your hands during the first use.
However, you will find gyms that have prohibited the use of magnesium powder because it leaves everything stained and with a certain mist in the environment. Still, there are different options, such as liquid chalk , to avoid that problem.
