When I started working out, I saw lots of videos and some people in my gym use lifting chalk. Chalk is generally used in powder or solid form, and its main purpose is to keep the hands dry so you can maintain a good grip on whatever you’re doing in the gym. You can also find it liquid form, made of regular chalk and alcohol gel, and it leaves a good layer of chalk on your hands after the alcohol dries.

Most often, climbers and gymnasts use chalk to keep a good grip on what they climb and hang from. Some powerlifters use it anywhere they feel they could use some extra grip, from the hands to the shoulders and the thighs. Bodybuilders might use it on heavy pressing and pulling movements. Basketball players, like Lebron James, will apply some before games to keep good control on the ball.

If you mainly train on selectorized or plate loaded machines with rubber handles, chalk is not necessary. The chalk will mess with the rubber and can ruin the rubber if it’s used too often.

If you train heavy with barbells and dumbbells and find that your hands slip on the metal implements when you get sweaty, chalk can help you keep a good grip when you train. This can help you stay safe and maybe help you find that elusive mind-muscle connection. Like we’ve talked about in the past, if your grip is the limiting factor, you might not be getting as much out of an exercise as you could, and chalk can help fix that.

The same goes for calisthenics. Just like gymnasts, chalk can help you get a better grip on whatever pull-up bar or parallel bars you’re working on and could  help you get that first muscle-up or front lever.

It is important to remember that chalk is a tool, not a permanent fix for a weakness or imbalance. It can help, but it will not automatically make you stronger. You should also check with your gym to make sure chalk is allowed, and if it is, how you should use it. Some gyms have community chalk bowls or buckets. Some gyms allow it in closed bags, some gyms only allow liquid chalk, and some gyms don’t allow it at all. At the JCC, only liquid chalk is allowed.

So, the question is, if you’re a normal gym-goer, or even a beginner, should you use chalk?

I’d say it’s worth a shot. If you train heavy and find your grip slipping, it could help you keep your hands dry and the weights in your hands where they belong.