All you need is the ideal support to avoid career-ending injuries, whether you are lifting heavy weights, using barbells to build a more robust physique, or striving to attain a straighter wrist during your tough training regimen. The wrist wraps are your greatest friend since they reduce the likelihood of workout injuries, force you to grip more weight, and encourage you to go past your level of weariness. Weightlifting wrist wraps are particularly helpful while performing overhead lifts and pushing motions, which are prevalent in heavy lifting exercises like powerlifting or Strongman. Additionally, as we’ll cover in greater detail below, they may be use in a number of exercises outside heavy lifting.
Different Types of Wrist Wrap
Depending on your fitness objectives and exercise plan, there are many types of wrist wraps that might aid your workouts.
The conventional wrist wrap is made of a sturdy cloth and has a Velcro strap as its closing mechanism. For further security, there is a thumb loop on the side.
It should be note that using the wrist wraps does not need using the thumb loop. In fact, a lot of lifters like leaving it dangling on the side or taking it entirely out of the strap securely.
Lifting Strap Combo
The wrist wraps and lifting straps combination, as the name suggests, combines the bolstering qualities of wrist wraps with the lifting assistance of straps.
Lifting straps are not intend to provide muscle and connective tissue support, unlike wrist wraps. Instead, they take over when your grasp becomes unstable, enabling you to lift heavier weights to exhaust the intended muscle.
EZ Grip Combo
In the EZ Grip combination, an expand leather pad is combine with the traditional wrist wraps. They are refer to as wrist pads at times. These leather pads guarantee a firm hold on the barbell while the wrist bands offer support.
The leather pad is made for intense training, such as weekly powerlifting competitions, and is highly durable. The leather pad does not take over when your grip breaks during exercises like the deadlift, in contrast to lifting straps. Instead, it gives you a firm grasp on the barbell that makes it easier for you to raise it. But the moment your hold breaks, the barbell will unavoidably fall.
Lifting Hook Combo
Similar to the EZ Grip, this wrist wrap set has a lifting hook in place of the leather cushion.
The wrist straps are robust in and of themselves, frequently strengthened with many layers of a hard neoprene material. Accept no less than steel hooks with a plastic covering on them so as not to harm the barbell. In powerlifting and Strongman exercises when personal records (PRs) are set on a weekly basis, this wrist wrap and lifting hook combo works well. Having said that, it’s crucial to keep in mind that you cannot utilize lifting straps or lifting hooks when competing in a powerlifting competition. However, using these tools as you train will help you get use to lifting your desire weight.
WRIST WRAPS VS. LIFTING STRAPS
In an interesting trend, wrist wraps are being misidentify as lifting straps in the online fitness community. Both of them are entirely different. Wrist wraps and lifting straps have two distinct functions, albeit there are possible combinations of the two as we previously discussed:
- The purpose of a wrist wrap is to support your wrist, relieve stress and pain, and safeguard the connective tissue that runs from your hand to your elbow. While wrist wraps can improve performance during exercises like the bench press, they have little effect in preventing grip fatigue.
- On the other hand lifting straps are typically utilised to stop grip slippage during exercises requiring maximal effort. They can also take over if your grip breaks, enabling you to finish a few extra repetitions and guaranteeing you reach the desired level of muscle exhaustion for greater outcomes.
BENEFITS OF WRIST WRAPS
It’s critical that you comprehend the advantages of wrist wraps and why you should buy a pair to assist your fitness objectives before we talk about how to utilise wrist wraps.
Wraps give wrist support during weightlifting. Consider for a moment how many workouts your wrist does. Your wrist will be included in the exercise if you’re using a free weight.
Is it surprising that wrist strain is one of the most frequent ailments sustain during weightlifting?
During all workouts, a wrap gives your wrist’s bones additional support and aids in maintaining perfect alignment and form. With the use of a wrist wrap, for instance, your wrist is maintain in place and the likelihood of overextension is reduced during movements like the barbell snatch.
In keeping with the previously mentioned concept, wrist flexibility is excellent for stretching but can cause issues while weightlifting, particularly Olympic-style motions. Wrists that are flexible reduce stability. As a result, you run a higher chance of injuries. Less involuntary wrist movement is possible because the wrist wrap supports the muscles and connective tissue from your hands to your elbow.
Alleviation of Prior Issues
The tightness or pain that often concerns you can be decreas by wrist bands, which can brace your arm during lifts. Additionally, although this is based more on anecdotes than on research, the blood flow restriction caused by tight wrapping may aid in post-workout recuperation.
The importance of wrist stability in your exercise performance is underappreciate. Consider this: Wrist stability is crucial when trying a new max effort lift. Your performance will improve by narrowing the focus of your effort and the direction of the concentric movement with the aid of a secure wrist. Bench pressing with a barbell demonstrates this. When you wrap your wrists during an attempt at your one-repetition maximum, you make sure that your hand is lock and load at the elbow. Your grasp will automatically curl into the position needed to handle a barbell. The only thing you need to be concerned about is pushing the loaded bar.
Recovery after exercise is one wrist wrap advantage that is understated. You need not worry about overusing or straining your wrist or elbow because the wrist strap is supporting them. Additionally, as we already indicated, if you wrap your wrists firmly enough, you could indirectly benefit from blood flow restriction. BFR has been found to enhance recuperation after exercise.
How-To Put-On Wrist Wraps
You might be afraid to begin lifting using wrist wraps after getting your first pair since you’re not sure how to put them on. Here is a step-by-step tutorial for putting on wrist wraps.
- The wrist wrap should be apply to the wrist’s middle joint.
- Holding the wrap in place with your fingers, stretch it tightly.
- Pull the wrap tightly around your wrist while holding it in place.
- Bring the wrap down around the wrist while imagining you tracing the letter “X”.
- Pull the wrap tight once more and raise it.
- Keep wrapping in an “X” pattern, making sure the wrap is tight before continuing.
- When the strap’s slack is gone, fasten it with the Velcro attachment.
When To Use Wrist Wraps
For heavy-lifting workouts in general, especially when overhead lifts are includ, we advise employing wrist wraps. Furthermore, whenever overuse is a possibility during an exercise, such as during metabolic conditioning (metcon) sessions, wrist straps should be use.
Here are some more particular instances where wrist bands will be useful:
A sturdy set of wrist wraps is one of the equipment for powerlifting’s most essential items. Powerlifters solely concentrate on the squat, deadlift, and bench press, yet each of these moves calls for steady and powerful wrists.
Cross Fit places a lot of emphasis on metcon workouts and bodyweight exercises with plenty of repetitions. As a result, wrist wraps for CrossFit are essential to avoiding overuse injuries.
Strongman routines are a little different than conventional bodybuilding. You’re not only throwing around weights; you’re also hauling an Atlas stone, flipping tires, and walking while carrying loaded barbells.
To keep your wrists safe and steady as you execute these workouts, wrist wraps are essential.
Weightlifting with plenty of repetitions
Even if you don’t participate in any of these activities, your current exercise regimen may put you at risk for overuse. Exercises involving a lot of repetitions can put strain on your wrist and elbow over time, which raises your risk of pain, strain, or injury. Wrist wraps can ease the stress on your wrists when you perform these exercises.