Wrist Wraps: Purpose, Strategic Use, and Application Guidelines

When Can You Use Wrist Wraps?

Wrist wraps are specialized pieces of lifting equipment designed to provide support and stability to the wrist joint during heavy lifting, particularly in exercises that place significant stress on the wrists.

Understanding Wrist Wraps and Their Purpose

Wrist wraps are a common accessory in strength training, powerlifting, and CrossFit. They are typically made from durable cotton, elastic, or nylon material, often with a thumb loop and a Velcro closure. Their primary function is to provide external support to the radiocarpal joint (wrist joint), limiting excessive extension or flexion and helping to maintain a neutral wrist position under load. This external support helps to:

• Enhance Joint Stability: By compressing the wrist joint and limiting its range of motion, wraps help stabilize the carpal bones and surrounding ligaments.
• Reduce Discomfort: They can alleviate pressure and discomfort during heavy lifts that might otherwise cause pain or instability in the wrist.
• Improve Force Transmission: A stable wrist allows for more efficient force transfer from the forearm through the hand to the barbell or dumbbell, potentially leading to stronger lifts.
• Prevent Hyperextension: This is particularly crucial in pressing movements, where the wrist might otherwise bend excessively backward, increasing injury risk.

How Wrist Wraps Work Biomechanically

From a biomechanical perspective, wrist wraps function by providing a rigid external structure around the wrist joint. When tightened correctly, they compress the soft tissues and restrict the degree of movement, primarily in the sagittal plane (flexion and extension). This creates a more stable "platform" for the weight, reducing the strain on the intrinsic wrist flexors and extensors, and the ligaments that naturally stabilize the joint. By preventing the wrist from collapsing into excessive extension under heavy loads, they ensure that the force is distributed more effectively through the forearm bones (radius and ulna) rather than primarily through the smaller carpal bones and their delicate ligaments.

When to Strategically Use Wrist Wraps

The judicious use of wrist wraps can be beneficial in specific scenarios and exercises. Their application should be strategic, not constant, to avoid over-reliance.

• Heavy Pushing Exercises: This is arguably where wrist wraps provide the most significant benefit. They help prevent hyperextension of the wrist under heavy loads, which is common in:
  • Bench Press: Especially important as the wrist often extends significantly under the bar.
  • Overhead Press (Shoulder Press): Supports the wrist when pressing weight directly overhead.
  • Push Press/Jerk: Crucial for stability during the rapid transition and lockout phases.
  • Dips: Can alleviate wrist strain, particularly with added weight.
  • Dumbbell Pressing (Chest/Shoulders): Provides stability when handling heavy dumbbells.
• Heavy Squats (High Bar Position): While less direct, some lifters find wrist wraps helpful in a high-bar squat due to the wrist extension often involved in gripping the bar tightly behind the neck.
• Olympic Weightlifting: Wraps are commonly used in cleans and jerks to provide support during the rack position and overhead lockout, though flexibility is still needed. Stiffer wraps might be less suitable here than more flexible ones.
• When Experiencing Wrist Discomfort: If you have minor, recurring wrist discomfort or a history of wrist issues (always consult a healthcare professional for pain), wraps can provide temporary relief and support during specific heavy lifts.
• During Periods of High Intensity/Volume: When training at maximal or near-maximal loads, or during periods of very high training volume, wraps can offer an extra layer of protection and support to help manage accumulated fatigue and stress on the wrist joints.

When NOT to Use Wrist Wraps

While beneficial in certain contexts, over-reliance on wrist wraps can hinder the natural development of wrist strength and stability.

• For Light or Moderate Loads: Using wraps for every set, especially warm-up sets or lighter working sets, can prevent your body from building its own intrinsic wrist strength.
• As a Substitute for Proper Technique: Wraps cannot fix poor lifting form. If you're experiencing wrist pain due to improper technique, address the underlying issue first.
• For Exercises Not Requiring Significant Wrist Stability: For movements like bicep curls, lateral raises, triceps pushdowns, or most lower body exercises (unless holding a bar that stresses the wrist, like a heavy high-bar squat), wraps offer minimal benefit and can be counterproductive.
• Constant Use: Wearing wraps for an entire workout, or for every exercise, can lead to a reliance on external support. This can potentially weaken the natural stabilizing muscles and ligaments of the wrist over time, making them more susceptible to injury when wraps are not used.

Choosing and Using Wrist Wraps Effectively

• Stiffness and Length: Wraps come in various stiffness levels and lengths. Shorter, more flexible wraps (12-18 inches) offer moderate support and greater mobility, suitable for general strength training and Olympic lifts. Longer, stiffer wraps (24-36 inches) provide maximum support and are preferred by powerlifters for very heavy pressing movements where wrist mobility is less critical.
• Proper Application:
  • Thumb Loop: Place the thumb through the loop, then wrap around the wrist. The loop is primarily to help in wrapping, not to be kept on during the lift.
  • Placement: Wrap over the wrist joint itself, extending slightly onto the hand (over the carpals) and slightly onto the forearm. Avoid wrapping too far up the forearm or too far onto the hand.
  • Tightness: The tightness should be sufficient to provide support without cutting off circulation or causing numbness. For heavy lifts, they should be very snug.
  • Removal: It's often beneficial to loosen or remove wraps between heavy sets to restore blood flow and allow for natural wrist movement, then re-tighten for the next set.

Conclusion

Wrist wraps are a valuable tool in a lifter's arsenal, offering support and stability during specific, heavy lifts that place significant stress on the wrist joint. They are most beneficial for heavy pressing movements and can aid in managing discomfort or supporting the joint during peak training intensity. However, their use should be strategic and not constant, allowing the body to develop its intrinsic wrist strength and stability. Prioritize proper technique and only employ wrist wraps when the load or specific exercise truly warrants the additional external support.

Disclaimer

The information provided in this article is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional or certified strength and conditioning specialist before starting any new exercise program, especially if you have pre-existing medical conditions or experience pain.