Does Palm Cooling Between Sets Increase Training Volume?

Palm cooling: a break-down - December 31, 2025

Quick answer: Yes. Controlled studies show that cooling the palms during rest intervals between heavy sets can increase total repetitions and total volume load in the same workout (Kwon et al., 2010; Kwon et al., 2015).

Cite-ready stat (men, 85% 1RM bench press): Total exercise volume across 4 sets was higher with palm cooling (2480 +/- 636 kg) vs thermoneutral (1972 +/- 632 kg) (Kwon et al., 2010).

Cite-ready stat (women, 85% 1RM bench press): Total volume load was higher with palm cooling (1387 +/- 358 kg) vs thermoneutral (1187 +/- 262 kg) (Kwon et al., 2015).

If you train for strength, hypertrophy, Hyrox, CrossFit, or any sport where repeated hard efforts matter, this is the kind of result you care about. You are not changing your program. You are not adding a stimulant. You are simply lowering your heat load between sets so you can keep output higher.

What counts as "training volume" in the research?

In strength training, volume usually means total work completed. In the studies below, researchers tracked volume load as:

Volume load = weight lifted (kg) x total repetitions completed across sets

This matters because volume is one of the simplest levers for progress. More quality reps at a given intensity, across multiple sets, usually means a bigger training stimulus.

What the studies actually did

Most people hear "cooling" and picture ice baths or a towel on the neck. These studies did something different. They cooled the palms during rest intervals, while the athlete was not actively lifting.

Study setup (high intensity bench press)

A classic protocol used resistance-trained subjects performing:

• 4 sets of bench press at 85% of 1RM
• Sets taken to failure
• 3-minute rest intervals between sets
• Palm cooling applied during the rest intervals

The key point is that cooling happened between sets, not after the workout.

The result that made people pay attention

With palm cooling, subjects completed more total work across the same 4 heavy sets. In resistance-trained men, Kwon et al. (2010) reported that total volume load increased from 1972 kg in thermoneutral conditions to 2480 kg with palm cooling.

That is not a small difference in the context of a single workout. It is the difference between an average session and a session where you stayed sharp for longer.

It also shows up in trained women

A similar protocol was run in resistance-trained women. The headline result was the same direction. Kwon et al. (2015) reported higher total volume load with palm cooling than thermoneutral.

If you are building a science-backed training toolbox, this is important. It suggests the effect is not limited to one narrow type of athlete.

Why palm cooling can change what you can do in the next set

When you train hard, you create heat. The muscles produce it, and the blood transports it. If heat accumulates faster than your body can dump it, fatigue rises.

Palm cooling targets heat exchange through the hands. The palms are a unique interface for heat transfer, and the idea is simple:

• Cool the palms.
• Pull heat out of the circulating blood.
• Reduce thermal strain.
• Stay capable for longer across repeated sets.

If you have ever felt the second half of your workout fall apart for no obvious reason, heat load is often part of the story.

The practical protocol you can actually use

Most gym advice fails because it is annoying to do. A good protocol has to fit real training.

Here is the simplest version that matches the research intent, and works in real life.

Bolt X1 protocol (between sets)

1. Pre-cool the device
2. Put Bolt X1 in the fridge or freezer.
3. Use it during rest intervals
4. Between sets, hold it with both hands.
5. Timing
6. Hold for 60 to 90 seconds.
7. Repeat
8. Use it between the sets that matter most, your heavy work sets, your density blocks, or your biggest fatigue drivers.

Bolt X1 is built for this kind of use. No electronics, no refills, and designed around phase change material so it is consistent, durable, and simple.

• Protocol page: [HOW TO USE LINK]
• Science hub: [SCIENCE HUB LINK]

Where this matters most in training

Palm cooling is not a random hack. It fits naturally into sports where performance drops across repeated efforts.

Strength and hypertrophy training

If your program uses heavy sets, multiple sets, or short rest periods, you are accumulating fatigue quickly. That is the ideal situation for between-set cooling.

Examples:

• 4 to 6 sets of bench press, squat, deadlift
• Hypertrophy work at 6 to 12 reps per set
• Cluster sets and density blocks

Hyrox and CrossFit style training

Hyrox and CrossFit do something brutal. They stack hard efforts with incomplete recovery. Your legs may feel fine, but your system is overheating.

Between stations, between rounds, or during short breaks, palmar cooling is a clean way to reduce heat load without breaking your rhythm.

Running and cardio sessions that "run hot"

Even in a normal gym, treadmills and indoor bikes often feel warmer than you expect. Outside, summer sessions can turn into heat management problems.

If your limiter feels like overheating, palmar cooling is a direct lever.

What to expect, and how to track it

If you use palm cooling correctly, you should notice one or more of these changes:

• You keep reps higher in sets 2, 3, and 4
• Your drop-off across sets is smaller
• The workout feels more repeatable, less like a slow crash

A simple test:

Pick one lift, same day each week

• Keep load and rest time consistent
• Track total reps across 4 sets
• Add palm cooling between sets for the next 2 to 3 sessions

If total reps and volume load move up, you have your answer.

What this can mean over weeks, not just one workout

If you care about real progress, you care about what happens across weeks. A separate training study looked at repeated bench press and pull-up training sessions across multiple weeks, with palm cooling applied for 3 minutes between sets.

In that paper, palm cooling increased bench press work volume by 40% over 3 weeks (vs 13% with no treatment), increased pull-up work volume by 144% over 6 weeks in pull-up experienced subjects, and was associated with a 22% increase in 1RM over a 10-week bench press pyramid program (Grahn et al., 2012). If you want a simple tool that helps you do more quality work, this is exactly the kind of finding that matters.

The simplest way to start

If you want to apply palmar cooling without ice packs, towels, or complicated gear, use a purpose-built tool.

• Learn the protocol: [HOW TO USE LINK]
• Read the science hub: [SCIENCE HUB LINK]
• Best way to get started: [BUNDLE LINK]
• Bolt X1 product page: [BOLT X1 LINK]

References

Grahn, D. A., Cao, V. H., Nguyen, C. M., Liu, M. T., & Heller, H. C. (2012). Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm. Journal of Strength and Conditioning Research, 26(9), 2558-2569.

Kwon, Y. S., Robergs, R. A., Kravitz, L. R., Gurney, B. A., Mermier, C. M., & Schneider, S. M. (2010). Palm cooling delays fatigue during high-intensity bench press exercise. Medicine & Science in Sports & Exercise, 42(8), 1557-1565.

Kwon, Y. S., Robergs, R. A., Mermier, C. M., Schneider, S. M., & Gurney, A. B. (2015). Palm cooling and heating delays fatigue during resistance exercise in women. Journal of Strength and Conditioning Research, 29(8), 2261-2269.