Wrist Wraps: Purpose, Application, and Benefits for Strength Training

How do you wrap your hands with wrist wraps?

To effectively wrap your hands with wrist wraps, begin by inserting your thumb through the loop, then wrap the strap firmly around your wrist, ensuring it covers the wrist joint without impeding hand movement, and finally secure it with the Velcro closure, adjusting tension based on the required support.

Understanding Wrist Wraps: Purpose and Types

Wrist wraps are a common accessory in strength training, designed to provide support and stability to the wrist joint during heavy or repetitive lifting. Understanding their purpose and the different types available is crucial for proper selection and application.

• Purpose and Benefits:

  • Support and Stability: They reinforce the wrist joint, limiting excessive extension or flexion, particularly during pressing movements (e.g., bench press, overhead press) or overhead squats.
  • Injury Prevention: By stabilizing the joint, they can help reduce strain on the ligaments and tendons, potentially preventing hyperextension injuries or carpal tunnel discomfort.
  • Performance Enhancement: A stable wrist allows for a more efficient transfer of force from the forearms through the hands to the barbell or dumbbell, potentially enabling lifters to handle heavier loads or perform more reps.
  • Pain Management: For individuals with pre-existing wrist discomfort, wraps can provide the necessary support to continue training with reduced pain.

• Types of Wrist Wraps:

  • Material: Most wraps are made from a blend of cotton and elastic. Stiffer, less elastic wraps offer maximum support but limit mobility, while more flexible wraps allow for greater range of motion with moderate support.
  • Length: Common lengths include 12, 18, 24, and 36 inches. Longer wraps provide more wraps around the wrist, offering greater rigidity and support, often preferred by powerlifters. Shorter wraps are quicker to apply and offer adequate support for general strength training.
  • Closure: Almost all wrist wraps feature a thumb loop at one end and a Velcro closure at the other for secure fastening.

When to Use Wrist Wraps

Wrist wraps are not necessary for every exercise or every set. Strategic use is key to maximizing their benefits while avoiding potential downsides.

• Heavy Lifting: Primarily indicated for exercises where the wrist is under significant load or in a vulnerable position. This includes:
  • Pressing Movements: Bench press, overhead press, push-ups, dips.
  • Overhead Squats: Where wrist stability is critical for bar control.
  • Olympic Lifts: Snatch and Clean & Jerk, particularly during the catch and overhead positions.
  • Handstands and Gymnastic Movements: For wrist stability under bodyweight.
• During Peak Sets: It's generally advisable to use wraps only during your heaviest working sets or when performing movements that specifically challenge wrist stability. For warm-up sets or lighter accessory work, allowing your intrinsic wrist stabilizers to work without aid is beneficial.
• Addressing Discomfort: If you experience mild wrist discomfort during specific exercises, wraps can provide temporary relief and support. However, they are not a substitute for addressing underlying issues like poor form or mobility limitations.

Anatomy of the Wrist: Why Support Matters

The wrist is a complex joint, involving the articulation of the forearm bones (radius and ulna) with the carpal bones of the hand. Its intricate structure allows for a wide range of motion, but also makes it susceptible to injury under heavy or awkward loads.

• Joints Involved: The primary articulation is the radiocarpal joint (between the radius and the proximal row of carpal bones), responsible for most wrist flexion/extension and radial/ulnar deviation. Numerous intercarpal joints between the carpal bones also contribute to mobility.
• Ligaments and Tendons: A dense network of ligaments provides stability, while tendons of the forearm muscles cross the wrist to control hand and finger movements.
• Mechanism of Injury: During pressing movements, the wrist can be forced into excessive hyperextension (bending backward), placing significant strain on the anterior ligaments and the carpal tunnel structures. Similarly, excessive flexion can strain posterior structures. Wrist wraps work by creating an external brace, limiting these extreme ranges of motion and distributing the load more evenly across the joint.

Step-by-Step Guide to Applying Wrist Wraps

Proper application is crucial for maximizing the effectiveness and comfort of wrist wraps.

1. Identify Hand and Wrap Orientation: Each wrap typically has a "left" and "right" orientation, or a thumb loop that should face the correct direction (away from your palm, towards your fingers) when starting. The Velcro end should be positioned to wrap over the top of the wrist.
2. Place Thumb Through Loop: Slide your thumb through the thumb loop. Ensure the wrap's main body extends along the back of your hand towards your wrist. This loop is temporary and will not remain on your thumb during lifting.
3. Begin Wrapping Around the Wrist:
   • Start wrapping from the back of your hand, across the top of your wrist, and then around the underside.
   • The first wrap should cover the wrist joint itself, often just above the base of the hand.
   • Overlap each subsequent wrap by about half its width, working your way down the forearm slightly.
   • Aim for the wraps to cover the wrist joint entirely, providing support where the forearm meets the hand.
4. Adjust Tension:
   • For Maximum Support (e.g., Powerlifting): Pull the wrap very taut as you apply each layer. The wrist should feel rigid and have limited range of motion.
   • For Moderate Support (e.g., Bodybuilding, General Strength): Apply firm but not excruciating tension. You should still have some wrist mobility, but the joint should feel secure.
5. Secure with Velcro: Once you have made 2-3 full revolutions (or more, depending on wrap length and desired support), secure the end of the wrap firmly with the Velcro closure. The Velcro should be on the top or outside of your wrist for easy access.
6. Remove Thumb from Loop (Optional but Recommended): For most lifters, remove your thumb from the loop once the wrap is secure. The loop's primary purpose is to help you start the wrap. Keeping it on can be uncomfortable or restrict blood flow. The wrap will remain secure due to the tension and Velcro.
7. Test and Adjust: Flex and extend your wrist gently. It should feel supported and stable, but not painful or excessively restrictive. If it feels too tight or loose, unwrap and re-apply.

• Common Mistakes to Avoid:
  • Wrapping too loosely: Provides insufficient support.
  • Wrapping too tightly: Can restrict blood flow, cause numbness or tingling, and be uncomfortable.
  • Wrapping too far onto the hand: Impedes grip and hand mobility. The wraps should primarily support the wrist joint.
  • Wrapping too far up the forearm: Reduces direct support to the wrist joint.

Optimizing Wrist Wrap Use and Care

Beyond proper application, strategic use and maintenance will ensure your wrist wraps serve you well.

• Proper Tension is Key: The amount of tension should be exercise-specific. For heavy bench presses, maximum rigidity might be desired. For Olympic lifts, a balance between support and mobility is often preferred to allow for the necessary wrist flexion in the rack position.
• Placement on the Wrist: Ensure the wraps are centered over the wrist joint. If they are too low on the hand, they will interfere with your grip. If too high on the forearm, they won't provide direct support to the joint.
• Duration of Use: Only wear wrist wraps for the specific sets where you need them. Remove them between sets and for lighter warm-ups. Constant use can lead to a reliance on external support, potentially weakening the intrinsic stabilizing muscles of the wrist over time.
• Hygiene and Care: Wrist wraps absorb sweat. To prolong their lifespan and prevent odor, allow them to air dry completely after each use. Periodically hand wash them with mild soap and cold water, then air dry. Avoid machine washing and drying, as it can degrade the elastic and Velcro.

Potential Downsides and Considerations

While beneficial, wrist wraps are a tool, not a crutch. Over-reliance can have negative consequences.

• Over-reliance and Weakened Stabilizers: Consistent use, even for lighter loads, can lead to the wrist's natural stabilizing muscles becoming less active and potentially weaker. This can increase the risk of injury when wraps are not used.
• Impeded Blood Flow: If wrapped too tightly, wrist wraps can compress blood vessels and nerves, leading to numbness, tingling, or even more serious issues with prolonged use.
• Masking Underlying Issues: Wraps can temporarily alleviate pain or instability, but they do not address the root cause. If you consistently experience wrist pain, consult a healthcare professional or a qualified coach to assess your form, mobility, and potential injuries.
• Not a Substitute for Proper Form: Wrist wraps complement good lifting technique; they do not compensate for poor form. Prioritize learning and maintaining correct biomechanics.

Conclusion

Wrist wraps are a valuable accessory for any serious lifter, offering enhanced stability, injury prevention, and performance benefits when used correctly. By understanding the anatomy of the wrist, the types of wraps available, and mastering the step-by-step application process, you can effectively incorporate them into your training regimen. Remember to use them judiciously, focusing on proper tension and placement, and always prioritize developing strong, resilient wrists through balanced training and sound technique.