3 Helpful Things to Bring to the Gym

12/15 Update

After getting a number of comments on Facebook and learning more from strength and conditioning coach Kelly Starrett and his book, Becoming a Supple Leopard, I realize there is a problem with 1 of these suggestions. You should not have to use a back brace if you are using good form and you need to make sure you are using good form without a brace. If I feel my back hurting, I now take that as a sign that I need to lower the weight, figure out the problem with my form, and correct that problem before going back up.

Intro

There are a few things that I find help during a workout and experts have backed up that they help as well. These are extra things, obviously you should have a water bottle and the right clothes. None of these extras are too expensive but I suggest these to anyone who has heavy lifting in their workout regimen.

1. Gym Chalk

Chalk makes a noticeable difference and is beneficial for two reasons: better grip strength and protection from slipping. I usually only use chalk for select exercises - anything involving a barbell, Kettlebell Swings, Dumbbell Bench Presses, etc. The only exercise that it may not be beneficial is for Kettlebell Clean & Jerks because you have to twist the kettlebell in your hand but the chalk adds friction. 

Chalk is also extremely cheap. Each 2oz bar of Cramer Gym Chalk at Dicks Sporting Goods costs $4 and 1 bar should get me through at least 200 workouts.

https://www.dickssportinggoods.com/p/cramer-2-oz-gym-block-chalk-two-pack-16cmruchlk2pckxxxeac/16cmruchlk2pckxxxeac

2. Mouth Guard

https://www.walmart.com/ip/Shock-Doctor-Gel-Max-Adult-BLUE-BLACK/139478372

The main reason that I use a mouth guard is to protect my teeth from the reaction to grit during my workouts. I use it for any exercise involving dumbbells, kettlebells, or the barbell. Ben Greenfield mainly opened my eyes to the benefits of a mouth guard and states that it's also beneficial for running because, believe it or not, having a mouth guard allows you to breath better during exercise as well as lowers cortisol levels (p. 92-93 in Beyond Training).

This is also a cheap buy and should last a long time as long as it is kept clean. I use the Shock Doctor Sport, which was about $10 at Walmart and I plan to use it for about 6 months before buying a new one.

3. Back Brace

For me, this is a necessity. Once I started dealing with close to 200lb for Barbell Deadlifts, I realized I needed a back brace to help prevent serious damage to my back. I do my best to keep my spine as straight as possible but I find the left side of my lower back feels pain before anywhere else when  deadlifting. Now that I have it, I find it helps with any workout involving heavy weights, whether it is a barbell, kettlebells 50+lbs, or dumbbells 35+lbs.

There are MANY back braces to choose from and it is worth doing a little research before you buy this item because some are made for general support, some are made more for the gym, and some have far more support than others. I personally have the BraceUp Lower Back Brace and I like how it forces me to keep my back straight while still being comfortable. It also focuses on the area of my back that needs it most. I would say that this is an inexpensive buy as well, $22 on Amazon.

https://www.amazon.com/BraceUP-Stabilizing-Support-Adjustable-Breathable/dp/B00ZN0HZ78/ref=sxin_7_af-pna-1_4083f56be31631d395a9f339c95d2a4f1908dabf?keywords=back+brace&pd_rd_i=B00ZN0HZ78&pd_rd_r=0d997707-2430-443c-8f18-85124968293b&pd_rd_w=vkJ7h&pd_rd_wg=xgPyK&pf_rd_p=fd42fea6-3da3-4252-bc78-5de77d3096b4&pf_rd_r=18X6A9M6VJ298MVG6HT9&qid=1574033146

Conclusion

Any step you can take to prevent injury in the gym, especially if it does not cost much money, is a smart move. An injury can put you out of the gym for a long time and all it takes is one slip-up. The back brace will help you keep correct form, the chalk will help you keep a firm grasp, and the mouth guard will protect your teeth while also allowing you to breathe easier. Don't think you're invincible because you bought a few things but get as much support as you can.

Discussion Question:
Do you have anything different that you bring to the gym to either boost your strength or protect you from injury? What exercises are benefit most?