Wrist wraps are a must have accessory for anyone engaged in weightlifting, powerlifting, and strength training. They provide crucial support and stability for the wrists, enabling safer and more effective lifts. When paired with elbow sleeves, wrist wraps can further enhance performance. This guide explains what wrist wraps are, their purpose, how to use them, and the exercises where they’re most beneficial.
What Are Wrist Wraps?
Wrist wraps are adjustable bands made from materials like cotton or nylon, secured with Velcro for convenience. These wraps are specifically designed to provide extra support and stability to the wrists during heavy lifting. Available in a variety of lengths and thicknesses, wrist wraps cater to different levels of support and personal preferences, making them a versatile tool for lifting.
What Do Wrist Wraps Do?
Wrist wraps serve several important functions that benefit athletes and fitness enthusiasts:
- Support and Alignment: They help maintain proper wrist alignment, reducing the risk of injury during heavy lifts.
- Injury Prevention: By stabilising the wrist joint, wrist wraps minimise the chances of strains, sprains, and other wrist-related injuries.
- Enhanced Performance: Stable wrists allow you to lift heavier weights and complete more repetitions without compromising form.
- Reduced Fatigue: Wrist wraps lessen wrist fatigue, enabling longer and more intense training sessions.
How to Use Wrist Wraps
Using wrist wraps correctly is key to maximising their benefits. Follow these steps:
- Position the Wrap:
Place the thumb loop over your thumb to keep the wrap in place.
Ensure the wrap sits just above your wrist joint, avoiding your palm to prevent restricting movement.
- Wrap the Wrist:
Wrap the band snugly around your wrist without cutting off circulation.
Continue wrapping until you achieve the desired level of support and tightness.
- Secure the Wrap:
Fasten the Velcro closure to secure the wrap.
Ensure the wrap feels comfortable and allows free movement of your fingers and thumb.
- Adjust as Needed:
Modify the tightness of the wrap depending on the exercise. For instance, heavier lifts may require tighter wraps, while exercises requiring flexibility might need looser wraps
Best Exercises for Wrist Wraps
Wrist wraps are particularly beneficial for exercises that place significant stress on the wrists. Here are the top exercises where wrist wraps can make a difference:
- Bench Press: They support proper wrist alignment with the elbow, reducing strain on the lower arm.
- Overhead Press: Whether using a barbell or dumbbell, wrist wraps stabilizs the wrists for better control.
- Front Squat: Wrist wraps alleviate the pressure on the wrists in the front rack position.
- Clean and Jerk: Essential for Olympic lifts, wrist wraps provide stability during explosive movements.
- Snatch: Similar to the clean and jerk, wrist wraps offer crucial wrist support for this technical lift.
- Push-Ups: For those with wrist pain, wrist wraps reduce strain and provide added comfort during push-up variations.
