It’s pretty common knowledge that, as a powerlifter you have the option of being able to use both wrist wraps and wrist straps (one offers an added level of grip while the other helps support the wrist during weighted movements). Wrist wraps help lifters protect their wrist joints during weighted pressing movements like the bench. Wrist straps, on the other hand, help with gripping during movements like heavy rows, deadlifts etc (yes, they do help with the deadlift). I’ve spent hours researching this particular topic (because everyone seems to get the words strap and wrap confused) and actually found out a bit of new information about the 2 pieces of equipment.
What are wrist wraps?
Wrist wraps have been used by bodybuilders, powerlifters, and weightlifters alike for years - and for good reason. The reason they have become so popular in each of these different industries is because they provide support during the heavy movements that we see lifters perform. When lifters are placed under extreme weight (during pressing motions like the overhead and bench press) their wrists have the ability to go under excess flexion (or overextends) which can result in injury or leaked energy. While they have the added benefit of protecting the joints you typically don’t see a whole lot of lifters using them.
How do they work?
Well, if you’re considering using wrist wraps you’ll probably want to know how exactly to go about putting them on (so that you’re able to maximize their benefit). There are a few things you want to pay attention to when you’re putting your wrist wraps on. If you want to stay safe while you’re using your wrist wraps, it’s important to consider the things listed below:
Wrist wraps, like powerlifting belts, should be used for near-max weights
While wrist wraps
If you’re a powerlifter you want to make sure that the straps you buy are made of the correct materials
There are 2 different kinds of wrist straps on the market: Straps made from cotton (that are inherently thinner), and straps that are made of thicker material as well as are velcro bound to allow for more wrist support. You want to go for the thicker wraps because of:
1. They provide more wrist support.
and
2. You’ll be aiming to lift above max weight with these and will need as much support as you can get.
Wrist wraps should not make up for mobility issues one bit
According to CrossfitInvictus.com (and personal experience), you want to make sure that you’re using wrist wraps and any other equipment you use to enhance what your body already has. If your wrists are hurting while under sub max weights (50% of 1rm), you should probably consider adding a few mobility movements into your routine. Constant pain during a movement that is known to bend the wrists a little bit is not normal and may be the cause of some other underlying issue.
Now that you’ve heard about wrist wraps and what they are used for, the next thing we’ll discuss is wrist straps. *As mentioned earlier, wraps are used to help lifters improve their stability in various pressing movements. They’re also used for stability during heavy squats.
What are wrist straps?
Now, we have wrist straps - a tool that you actually see a lot of lifters use (either to save their grip or to enhance it). They typically look like a long piece of fabric that’s connected to some lifters' hands via a band around the wrist. As I mentioned, some lifters use them to help save grip for
1. They walk up to the bar and find their feet placement (some like to do an elaborate step to the bar and choose the first place they step to use for their foot placement).
2. After they find their placement they then wrap the straps around the bar (some lifters like to fully wrap the strap around the bar and some like to only wrap it to the point that it’s secured around it - they like to feel the knurling of the barbell).
3. They then tense their backs (and all other necessary muscle groups) and begin the lift.
Why do lifters use straps?
Well, powerlifters sometime use wraps so they can lift max weights without having to worry about their grip failing them (which can be a huge hindrance if you know that your other muscle groups are able to handle the weight). And this can be a huge benefit if that’s your reason for using them. They also help in various other pulling motions (especially those that lifters sometimes like to load up on like rows and pulldowns).
Now, do you want to rely on straps if you want to be a powerlifter? Probably not.
Why?
Well because you can’t really use them in any meets. Does this mean that lifters don’t use them in training? No. But, these lifters also make sure that they add other assistance movements into their routine that work their grip and also carefully time how they’re going to use their straps.
What other movements benefit from the use of wrist straps?
Well, even though the focus of this site isn’t on bodybuilding powerlifters definitely can benefit from using wrist straps during their assistance movement (you only need your grip to work during the deadlift, not during a lat pulldown or a row). Since some people use assistance work to grow their muscles it can be detrimental to progress if your grip always begins to burn before the target muscle groups do. In this case, it makes complete sense to add straps into your routine (so that you’re able to effectively hit the target muscle group). Using straps for volume movements like shrugs, DB or BB rows, Rack Pulls, or RDL’s is completely justified because of the fact that it’s just assistance work and won’t harm any of your competition lifts.
If you do decide to use wrist wraps during training on the deadlift you can do these assistance movements to help you with your grip.
15 exercises that can help train your grip:
- Dead hang (or 2 arm hang)
- Fat grip dumbbell curls
- Dumbbell farmer's walks with a towel (I want to try these)
- Reverse barbell wrist curl
- Resisted hand opening
- Pinch grip plate holds
- Offset hang
- Single arm hang
- Pullup up/ chinup
- Towel chinup
- Inverted row
- Feet elevated inverted row
- Hammer curl
- Wrist curl
- Wrist extension
- Hex dumbbell hold
- Single arm landmine row
- Single arm kettlebell bottoms-up press
- Wide grip barbell deadlift
* More on what these movements target related to grip will be covered in a later article.
Do federations allow wrist wraps/straps to be worn?
Wrist wraps: Wrist wraps are allowed in some federations but, there are stipulations. They cannot be more than 1m in length or 8cm wide. They are also not meant to be worn more than 2 cm above your wrist. If they are seen to be wrapped above the base of the hand lifts you perform won’t count (it’s a bit too much support).
Wrist straps: You will never find a powerlifting federations that allows for the use of wrist straps.
Conclusion
So, what’s the difference between wrist wraps and wrist straps? Well, one support the wrist joint on heavy pressing (and occasionally squatting) movements (wraps). The other enhances one’s grip and can be used to prevent failure on movements that rely heavily on gripping movements (straps). One is also legal in some powerlifting federations while the other won’t be found at any federation sanctioned meet ever (don’t want to speak too soon). And there you have it.
Resources:
https://en.wikipedia.org/wiki/Wrist
https://www.bodybuilding.com/content/how-why-and-when-to-use-wrist-straps.html
https://www.tandfonline.com/doi/abs/10.1080/24748668.2015.11868797