Palm Cooling in Training
, by Braeden Ostepchuk, 3 min reading time
Palm Cooling Implementation in Strength and Conditioning
For cooling interventions to be effective outside the laboratory, they must adapt to the real-world demands of training facilities, athletic schedules, and practitioner workflows. The best tools are physiologically sound, logistically simple, and behaviorally sustainable.
Palm cooling, by targeting the body’s natural thermoregulatory interface and requiring minimal setup, meets all three criteria. This section offers practical, evidence-aligned strategies for integrating palm cooling across a range of settings.
1. In the Weight Room: Between-Set Recovery and Volume Extension
Use Case:
Applied between heavy strength sets (e.g., squats, presses, Olympic lifts) or during high-repetition hypertrophy or circuit training.
Protocol:
- Use palm cooling for 60–90 seconds between sets
- Alternate hands each round, or target the free hand
- Integrate seamlessly into existing rest intervals
Observed Benefits:
- Reduced RPE in subsequent sets
- Preservation of bar speed and form
- Increased total volume over the session
Why it works: Palm cooling removes residual thermal load, improving neuromuscular recovery and enabling sustained output. This supports progressive overload without added strain or fatigue.
2. On the Field or Sideline: Conditioning, Practice, and Team Sports
Use Case:
Used during scheduled breaks (e.g. halftime, between drills, hydration pauses) for sports like football, soccer, lacrosse, or track.
Protocol:
- Set up portable palm cooling devices next to hydration/towel stations
- Athletes use for 60–120 seconds during rest periods
- Devices may be rotated or assigned by position group
Observed Benefits:
- Sustained sprint and cognitive performance under thermal stress
- Better compliance with recovery practices
- Reduced signs of heat strain, including poor coordination and irritability
Why it works: Athletes in gear or sun exposure can’t disrobe or submerge. Palm cooling works without changing uniforms, wetting equipment, or extending downtime.
3. CrossFit and Functional Fitness: During WODs and MetCons
Use Case:
Integrated during EMOMs, AMRAPs, or between rounds in high-heat indoor gyms or summer sessions.
Protocol:
- Access cooling during transitions between movements or stations
- Provide self-regulated cooling zones within the gym
- Use tactically during longer workouts for grip preservation and pacing
Observed Benefits:
- Maintains technical performance under fatigue
- Reduces overheating and output decline
- Enables higher density of work in time-limited formats
Why it works: Functional training often lacks natural cooling breaks. Palm cooling slots into existing flows, preventing perceptual and physiological degradation without changing the athlete’s routine.
4. Team Logistics and Coaching Integration
Palm cooling adoption increases when it becomes part of the system, not an extra add-on.
Best Practices for Adoption:
- Assign devices to stations, groups, or coaches
- Educate staff on how, when, and why to use cooling
- Embed cooling into warm-ups, lifting stations, and conditioning protocols
- Track metrics (e.g., RPE, work volume, recovery speed) to demonstrate value
Devices designed for durability, portability, and ease of use are most likely to be deployed consistently.
Key Insight for Palm Cooling
The best cooling strategy is the one that gets used. Palm cooling offers physiological benefit without logistical burden, making it the rare tool that fits athlete behavior, coach strategy, and team infrastructure. With the right implementation, palm cooling becomes an integral component of athlete performance management.