Wrist Straps vs Wrist Wraps

Introduction

Anyone who has been strength training with free weights for a period of time has encountered a couple of important challenges.

1. Free weights require you to use your hands a whole lot
2. Both your wrist and your grip can be a limiting factor to heavier lifting

To solve this dilemma, wraps and straps were devised decades ago (Coutinho, 2022). Even though these helpful accessories have been around seemingly forever, many people are still confused about which one does what and which one they should be using. Let's shed a little light to help you choose the right accessory for the job.

Straps

A wrist strap is an accessory that loops around the wrist and has a strap that can be wrapped around the bar, dumbbell, kettlebell, or other object. By wrapping the strap around the bar/handle, the strap becomes the primary anchor holding the object rather than the fingers. This dramatically reduces the amount of force/load that the hand must provide to grip the bar/handle.

Your grip is important because research has shown grip strength to be correlated to rotator cuff/shoulder strength (Horsley et al., 2016; Myers, 2014; Pexa et al., 2020). Using wrist straps can allow the lifter to overcome the limitation of their grip strength when lifting heavy loads keeping them more secure and potentially reducing the risk of injury. An important note is that straps should not always be used on every lift. Instead, it's best to build up your grip strength and use straps when training heavier than normal and/or during training times with higher volumes.

In training, wrist straps are typically used for a number of pulling exercises such as deadlifts, rows, pull-ups, chin-ups, clean and snatch pulls, shrugs, etc.

In short, wrist straps provide the lifter with a better grip. Wrist straps can indirectly help wrist support by lessening how much grip is needed to lift the load. The less grip strength required, the less pressure placed on the wrist itself. However, wrist straps are not the best accessory to help support your wrist.

Wraps

Wrist wraps, on the other hand, are specifically designed to support your wrist. Wrist wraps are usually elastic-based material that is wrapped around the wrist. There are different strengths of elasticity that can provide greater support through compression. A wrist wrap stiffens the wrist providing enhanced stability. This stability can keep a load from bending the wrist, changing the mechanics of a lift, and increasing the risk of injury. Similar to the straps, it's best to build up the strength of your wrist and use wraps when training heavier than normal and/or during training times with higher volumes and more repetitive motion.

In training, wrist wraps are typically used for pressing exercises such as bench press, shoulder/overhead press, push-press, push/split jerks, cleans and snatches.

In short, wrist wraps provide the lifter with greater wrist stability. Wrist wraps can indirectly help with grip by decreasing the ability of the load to move/bend the wrist, which requires less grip control/strength. However, wrist straps are not the best accessory to directly help with grip strength.

Conclusion

Your grip and hand/wrist strength can be a limiting factor when increasing strength and size. Wrist straps and wraps can help you to increase the load and volume you train with while helping to reduce your risk of injury. Using wrist straps and wraps may also help improve your stability, strength, and confidence when using higher loads, which can lead to better technique, performance, and achievement of your goals. Straps are typically better for overcoming grip strength limitations and during pulling exercises. Wraps are generally better for increased wrist stability and control and pressing exercises. When used in conjunction with grip and wrist strengthening, wrist straps and wraps can keep you raising the bar high for many years to come.

References

Coutinho, Marilia. (2022). The Wrist wrap as a protective and performance enhancing device in powerlifting.

Horsley, I., Herrington, L., Hoyle, R., Prescott, E., & Bellamy, N. (2016). Do changes in hand grip strength correlate with shoulder rotator cuff function?. Shoulder & Elbow, 8(2), 124–129. https://doi.org/10.1177/1758573215626103

Myers, T. W. (2014). Anatomy trains: myofascial meridians for manual and movement therapists, 3rd edition. Elsevier.

Pexa, B., Ryan, E. D., Blackburn, J. T., Padua, D. A., Garrison, J. C., & Myers, J. B. (2020). Influence of Baseball Training Load on Clinical Reach Tests and Grip Strength in Collegiate Baseball Players. Journal of athletic training, 55(9), 984–993. https://doi.org/10.4085/1062-6050-0456.19