Wrist Wraps: Purpose, Application, and Benefits

How do you use wrist wrap straps?

Wrist wrap straps are supportive accessories designed to stabilize the wrist joint during heavy lifting, primarily for pushing movements, by limiting excessive extension and promoting a neutral wrist position to enhance force transfer and reduce injury risk.

Understanding Wrist Wraps: Purpose and Function

Wrist wraps are a common accessory in strength training, distinct from lifting straps. While lifting straps aid grip for pulling movements, wrist wraps provide external support and compression to the radiocarpal (wrist) joint, helping to maintain a more stable and neutral position under significant load. This stabilization is crucial for exercises where the wrist is subjected to high compressive forces or is prone to hyperextension, such as various pressing movements. By limiting the range of motion and providing proprioceptive feedback, wraps can enhance confidence, improve force transfer, and potentially reduce the risk of acute injury or chronic strain to the delicate structures of the wrist.

Anatomy and Biomechanics of Wrist Support

The wrist is a complex joint, primarily formed by the articulation of the radius and ulna bones of the forearm with the carpal bones of the hand. It allows for a wide range of motion, including flexion, extension, abduction (radial deviation), and adduction (ulnar deviation). During heavy pressing exercises (e.g., bench press, overhead press), the wrist is often forced into excessive extension, which can place considerable stress on the ligaments, joint capsule, and nerves (such as the median nerve in the carpal tunnel).

Wrist wraps function biomechanically by:

• Limiting Hyperextension: By wrapping around the wrist and partially overlapping onto the hand, they create a physical barrier that restricts the degree to which the wrist can extend backward under load.
• Promoting a Neutral Position: They encourage the wrist to remain in a more neutral, stacked position directly above the forearm, optimizing the alignment of bones and joints for efficient force transmission.
• Providing Compression: The compression reduces joint play and enhances proprioception (the body's sense of its position in space), contributing to greater stability and control.

Types of Wrist Wraps

Wrist wraps vary primarily in their length, width, and material stiffness, each offering different levels of support:

• Flexible/Elastic Wraps: Typically made from a more elastic material, these wraps offer moderate support and allow for greater wrist mobility. They are suitable for general training, accessory lifts, or for lifters who prefer a balance between support and flexibility.
• Stiff/Powerlifting Wraps: Constructed from a thicker, less elastic material, these provide maximum rigidity and support. They are favored by powerlifters and strongmen for maximal lifts, where absolute stability and limiting wrist extension are paramount. They significantly restrict wrist mobility.

Step-by-Step Guide to Wearing Wrist Wraps

Proper application is key to maximizing the benefits of wrist wraps.

1. Identify the Thumb Loop: Most wrist wraps have a small loop at one end. This loop is designed to secure the wrap during application, not to be worn throughout the lift.
2. Position the Thumb Loop: Place the thumb loop over your thumb, with the wrap extending down the back of your hand towards your wrist. The wrap should start on the back of your hand, just below the knuckles, and wrap around the wrist joint.
3. Begin Wrapping: Start wrapping the strap around your wrist, pulling it taut as you go. The first wrap should secure the thumb loop.
4. Overlap Technique: Overlap each subsequent wrap by about one-half to two-thirds of the wrap's width. This ensures even compression and support. Wrap from the back of the hand, over the wrist joint, and down onto the forearm.
5. Determine Tightness:
   • For general support: Wrap with moderate tightness. You should feel secure but still have some wrist mobility.
   • For maximal lifts: Wrap very tightly. This will significantly restrict wrist movement, providing maximum stability. Be mindful that wrapping too tightly for extended periods can impede circulation.
6. Secure the End: Most wraps have a hook-and-loop (Velcro) closure at the end. Secure this firmly to the wrapped portion of the strap.
7. Remove the Thumb Loop: Once the wrap is secured, slip your thumb out of the thumb loop. The loop's only purpose is to help you apply the wrap; wearing it during the lift can be uncomfortable or interfere with grip.
8. Adjust as Needed: Before lifting, test the wrap's tightness and position. It should feel supportive and comfortable, not painful or restrictive of circulation.

When to Use Wrist Wraps

Wrist wraps are most beneficial for specific types of exercises and situations:

• Heavy Pressing Movements: Bench press (especially low-bar position), overhead press, push press, dips.
• Overhead Squats: Where wrist stability is crucial for maintaining the bar position.
• Any Exercise Causing Wrist Discomfort: If you experience pain or instability in your wrists during a particular lift, wraps can provide support.
• Maximal Lifts or PR Attempts: When pushing your strength limits, wraps can provide an extra layer of security.

When NOT to use them:

• Light Warm-up Sets: Save them for working sets.
• Everyday Lifts: Over-reliance can weaken your natural wrist stabilizers.
• Pulling Movements: Deadlifts, rows, pull-ups. For these, lifting straps are appropriate if grip is the limiting factor.
• To Mask Pain: If you have persistent wrist pain, consult a medical professional rather than solely relying on wraps.

Common Mistakes to Avoid

• Wrapping Too Loosely: Provides insufficient support and can slip.
• Wrapping Too Tightly: Can restrict blood flow, cause numbness or tingling, and be uncomfortable. Remove or loosen them between sets.
• Wrapping Too High on the Hand: Reduces support for the wrist joint.
• Wrapping Too Low on the Forearm: Again, less effective for wrist joint support.
• Over-Reliance: Using wraps for every lift can prevent your intrinsic wrist stabilizers from developing strength. Use them judiciously.
• Confusing with Lifting Straps: Using wrist wraps for grip assistance on pulling movements is incorrect; they are for wrist support.

Maintenance and Care

To prolong the life of your wrist wraps:

• Hand Wash: Most wraps can be hand-washed with mild soap and cold water.
• Air Dry: Do not machine dry, as high heat can damage the elastic and Velcro.
• Store Properly: Keep them clean and dry to prevent mold or odors.

Conclusion

Wrist wrap straps are a valuable tool for lifters seeking to enhance wrist stability and protection during heavy pressing movements. By understanding their purpose, proper application, and when to use them judiciously, you can leverage their benefits to improve performance and reduce the risk of wrist-related discomfort or injury. Remember, they are an aid to support, not a replacement for proper technique or the development of natural wrist strength.