You’ve most likely seen lifters utilizing all types of substances within the gymnasium: belts, knee sleeves, wrist wraps, and lifting straps for weightlifting or bodybuilding. However two of probably the most generally confused equipment are wrist wraps and lifting straps. Regardless of sounding related, these instruments serve very totally different functions – one is designed to assist your wrist joint throughout urgent actions, whereas the opposite helps you lock onto the bar throughout heavy pulls.
So, which one is best for you? On this information, we’ll break down the important thing variations between wrist wraps and lifting straps, clarify how every works, spotlight their execs and cons, and provide help to resolve when to make use of them for the perfect leads to your coaching.
Clearing Up Some Confusion: Wraps vs. Straps
Earlier than we start, we have to tackle some frequent confusion to make sure we’re speaking about the identical factor.
This has to do with the phrases “strap” and “wrap”.
1. Wrist straps and lifting straps are the identical factor. Wrist straps and lifting straps are merely totally different phrases for a similar factor. These are strips of robust cloth that wrap round after which wrap round a barbell, connecting the lifter to the barbell. This removes limitations of a weak grip and permits extra quantity or heavier masses (Trahey et. al, 2023)
You could even see these known as “weightlifting straps,” however they’re the identical factor.
2. Wrist wraps assist assist the joint. Wrist wraps are a very totally different lifting software. These are very lengthy strips of barely stretchy but sturdy materials that wrap across the wrist joint. When utilized accurately, this helps assist the wrist joint for lifting actions. You need to use these to strengthen the joint for heavier lifts or as a prehab/rehab software.
So, to simplify:
- Wrist straps and lifting straps = grip assist
- Wrist wraps = joint assist
What Are Lifting Straps (and Wrist Straps)?
Lifting straps are designed to assist lifters keep their grip when lifting heavy weights. They scale back the necessity for forearm and hand energy by making a safe connection between your wrist and the bar.
How They Work
- A strap loops round your wrist.
- The lengthy finish wraps across the bar a number of occasions.
- The friction between the strap and the bar helps “lock in” your grip.
This means you don’t want a crushing grip to carry onto heavy deadlifts, rows, shrugs, or pulldowns. (But don’t forget about grip training!)
Generally, lifting straps for bodybuilding are used to maximise quantity for hypertrophy. Alternatively, they’re utilized in energy coaching to extend maximal masses.
Advantages of Lifting Straps
- Push previous grip fatigue: Your again can deal with greater than your grip permits. Straps allow you to practice your bigger muscle groups to failure with out being restricted by hand energy.
- Overload for development: Important for bodybuilding-style coaching, the place hitting failure within the lats, traps, or erectors is extra vital than grip endurance.
- Goal the meant muscle: Utilizing lifting straps may help shift vitality and muscle activation to the meant muscle (Lemus et. al, 2024)
- Cut back damage danger: Forestall bars from slipping mid-rep, particularly on high-rep or very heavy pulling units.
- Versatility: Can be utilized on barbells, dumbbells, cable attachments, and even strongman tools like farmer’s handles.
There appears to be a whole lot of confusion surrounding using lifting straps, primarily that they’ll make your grip weak. Whereas they will, that is extremely exaggerated and might really enhance your efficiency.
We really really feel that lifting straps are very helpful when used appropriately, so we made an entire article to check out!
Drawbacks of Lifting Straps
- Grip reliance: For those who overuse them, your forearm and grip energy may lag behind.
- Competitors guidelines: In powerlifting and Olympic lifting, straps are usually not allowed for max makes an attempt.
The largest concern with lifting straps comes from a misunderstanding of how they’re used and large opinions.
Many youthful or new lifters abuse them and use straps for exercises that aren’t applicable. On the flipside, some lifters refuse to make use of them from what appears to be an ego stance.
When used accurately, they’re superior instruments. For those who’re in search of a pair, check these out!
What Are Wrist Wraps?
Not like straps, wrist wraps don’t contact the bar in any respect. As an alternative, they wrap tightly across the wrist joint, offering stability and assist throughout urgent or overhead lifts.
How They Work
- The wrap is wound across the wrist, throughout the joint.
- When fixed, it will increase joint compression and reduces hyperextension.
- This permits the lifter to press heavy weights with out extreme pressure on the small wrist constructions.
Generally, wrist wraps are seen within the energy world when lifting maximal masses. Nevertheless, wrist wraps for bodybuilding are used when performing high-volume classes.
Advantages of Wrist Wraps
- Joint safety: Retains the wrist from bending too far again throughout heavy presses (Coutinho, M., 2007)
- Stronger urgent: Gives a extra steady base when benching, shoulder urgent, or performing Olympic lifts.
- Damage prevention: Particularly helpful for lifters with previous wrist ache, sprains, or instability (Coutinho, M., 2007).
- Confidence enhance: Many lifters really feel safer unracking and dealing with heavy masses.
In comparison with lifting straps, there’s much less analysis on wrist wraps for weightlifting efficiency, as most analysis is completed on common on a regular basis actions. Nevertheless, there’s loads of anecdotal proof with intermediate and superior lifters.
We at SFS suggest them when used appropriately. Just like lifting straps, you don’t wish to abuse them.
Drawbacks of Wrist Wraps
- False safety: They received’t repair poor method. Overreliance might conceal underlying mobility or kind points.
- Not for pulling: Wrist wraps don’t assist with grip; they solely stabilize the joint.
The largest concern with utilizing wrist wraps is wrong placement. You’ve doubtless seen a whole lot of lifters strolling across the gymnasium with the wrist wraps sitting excessive on their wrists like a bracelet.
This is doing nothing!
When utilizing wraps, you need to wrap them tightly round your wrist joint! When utilized accurately, you must have minimal vary of movement in your wrist.
For those who’re in search of a pair, check these out!
Key Variations Between Wrist Wraps and Lifting Straps
| FEATURE | WRIST WRAPS | LIFTING STRAPS |
| Function | Stabilize and assist wrist joint | Enhance grip energy and bar safety |
| Finest For | Power, rehab. Bench press, overhead press, Olympic lifts | Power, improve quantity for hypertrophy. Deadlifts, rows, shrugs, pulldowns |
| Materials | Elastic or semi-elastic | Cotton, nylon, or leather-based |
| Contact With Bar | None | Immediately wraps round bar |
| Main Profit | Joint safety | Grip help |
| Widespread Mistake | Utilizing wraps for pulling, incorrect placement | Utilizing straps in urgent lifts, utilizing too usually |
References
- Coutinho, M. (2007, September). The wrist wrap as a protecting and efficiency enhancing system in powerlifting [PDF]. https://d1wqtxts1xzle7.cloudfront.net/61970062/wwcoutinho-libre.pdf
- Lemus, S. A., Volz, M., Chen, C.-B., Mann, B. J., & Travascio, F. (2024). Using lifting straps throughout snatch alters muscle activation patterns. Worldwide Journal of Sports activities Science & Teaching, 20(1), 264–274. https://journals.sagepub.com/doi/abs/10.1177/17479541241296023
- Trahey, Okay. M., Lapp, E. M., Talipan, T. N., Guydan, T. J., Krupka, A. J., & Ellis, C. E. (2023). The impact of lifting straps on deadlift efficiency in females. Journal of Power and Conditioning Analysis, 37(10), 1924–1928 https://journals.lww.com/nsca-jscr/abstract/2023/10000/the_effect_of_lifting_straps_on_deadlift.2.aspx?context=latestarticles
