Variations, Advantages, and When to Use Every – SET FOR SET

You’ve most likely seen lifters utilizing every kind 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 help 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 enable you resolve when to make use of them for one of the best 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 might even see these known as “weightlifting straps,” however they’re the identical factor.

2. Wrist wraps assist help the joint. Wrist wraps are a totally totally different lifting instrument. These are very lengthy strips of barely stretchy but sturdy materials that wrap across the wrist joint. When utilized appropriately, this helps help the wrist joint for lifting actions. You should utilize these to strengthen the joint for heavier lifts or as a prehab/rehab instrument.

So, to simplify:

• Wrist straps and lifting straps = grip help
• Wrist wraps = joint help

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 power 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 instances.
• 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!)

Basically, lifting straps for bodybuilding are used to maximise quantity for hypertrophy. However, they’re utilized in power 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 prepare your bigger muscle groups to failure with out being restricted by hand power.
• 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 can assist shift vitality and muscle activation to the meant muscle (Lemus et. al, 2024)
• Scale back harm threat: 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 plenty 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: In the event you overuse them, your forearm and grip power may lag behind.
• Competitors guidelines: In powerlifting and Olympic lifting, straps are usually not allowed for max makes an attempt.

The most important 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 appropriately, they’re superior instruments. In the event you’re in search of a pair, check these out!

What Are Wrist Wraps?

In contrast to straps, wrist wraps don’t contact the bar in any respect. As a substitute, they wrap tightly across the wrist joint, offering stability and help 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 buildings.

Basically, wrist wraps are seen within the power 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: Supplies 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 normal 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 need to abuse them.

Drawbacks of Wrist Wraps

• False safety: They gained’t repair poor method. Overreliance might conceal underlying mobility or type 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 plenty 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 will need to wrap them tightly round your wrist joint! When utilized appropriately, it’s best to have minimal vary of movement in your wrist.

In the event you’re in search of a pair, check these out!

Key Variations Between Wrist Wraps and Lifting Straps

References 

1. Coutinho, M. (2007, September). The wrist wrap as a protecting and efficiency enhancing machine in powerlifting [PDF]. https://d1wqtxts1xzle7.cloudfront.net/61970062/wwcoutinho-libre.pdf
2. Lemus, S. A., Volz, M., Chen, C.-B., Mann, B. J., & Travascio, F. (2024). The usage of 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 
3. 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