Wrist Wraps For Lifting: Everything You Need to Know

Shayla Whitter

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The moment you walk into a weight room, you will find various support equipment like wrist wraps, wraps, lifting shoes, and knee sleeves. 

While you may easily use most of the support gears, wrist wrap for lifting is one support gear that most fitness athletes usually misuse. Before you add this great gym equipment to your workout routine, you need to learn more about it to gain maximum benefits from using it.

What Do Wrist Wraps Do?

Wrist wraps are sewn pieces of leather or cloth that you loop around your wrist and the bar that makes it easier for you to hold on to a heavy weight. 

Weightlifting wrist wraps are commonly used by individuals who go to the gym regularly and bodybuilders. However, this piece of cloth is most useful for powerlifters and strength athletes.

Reduces Pressure

Weightlifting wrist wraps are amazing gym accessories designed to reduce pressure on your forearms and wrist, especially when using a large amount of weight. 

For taking the pressure off your grip while using a heavyweight, you are supposed to wrap the straps around the bar or dumbbell.

Helps Train Larger Muscle Group

Wrist strap lifting significantly enhances your grip strength and enables you to train the larger muscles more easily as it would not let your wrist and grip fail before the other muscle groups.

Provides Support

You all must have experienced wrist strain while lifting weights. Weight lifting wrist straps work as special powerlifting equipment by providing additional support to the bones in your wrist during weightlifting and ensuring proper alignment and form throughout the workout.

With weightlifting for wrist wraps, movements like the barbell snatch become easier than ever before since it helps keep your wrist in place and minimizes the chances for overextension.

Ensures Protection

Wrist flexibility often becomes a hurdle during weightlifting and Olympic-based movements as it reduces stability. 

However, the great wrist wraps for cross fit  support the musculature and connective tissues from your hands to the elbow, which in return ensures reduced chances of involuntary movement in the wrist.

By wrist strap lifting, you can easily protect yourself from strain or injury that is mostly caused due to overextension and overuse.

Minimizes Pain

Do you experience soreness or pain in your wrist due to injury? If yes, then wrist wrap is must-have support equipment for you. 

Weightlifting Wrist wraps help stabilize your arms during heavy lifting and reduces pain or soreness that has been bothering you for a long time.

Wrist wrap for cross fit by restricting blood flow by tight wrapping may also help in post-workout recovery.

Types of Wrist Wraps

Before you find more about the different types of straps available, you must learn the difference between a wrist wrap and a wrist strap, while you can use both interchangeably.

Wrist wraps are mostly used for rigid support around your wrist while lifting weights. 

Wrist wraps by keeping your wrist neutral help prevent them from bending, flexing, or injuries. On the other hand, wrist straps do not protect your wrist, but help increase your weight.

When choosing a wrist wrap, you have three strap options to choose from: loop straps, speed straps, and hook straps.

Loop Straps

The wrist wrap with loop straps is the easiest variation to find since you can easily choose from multiple lengths and materials, including leather and cloth. 

The loop construction allows a secure fit around your wrist. But, wrapping the extra material around the bar can be tough, especially using one hand. That’s why the loop straps are not commonly used with Olympic lifts.

Speed Straps

With the closed-loop, the speed straps are the easiest to attach to the bar. You can easily bail out a failed lift; therefore, they are the must-have straps for Olympic lifting.

Hook Straps

You can use them without any hassle of wrapping. A standard bar can sit easily and comfortably in the hooks.

Also Read: Lifting Straps vs Wrist Wraps – What Are The Differences?

How to Use Wrist Wraps?

Now that you are aware of the benefits of using weightlifting wrist wraps. However, having a wrist wrap wouldn’t work if you are still unsure how to put them on. Here is a guide on how to use wrist wrap:

  • The first step is to put the wrist wrap on the center of the joint of the wrist.
  • Then, you must stretch the wrap tight and keep it in place with your fingers.
  • Hold the wrap, and pull it tight directly around your waist.
  • Bring the wrap down across the wrist, the way you would do by tracing the letter “X.”
  • Following the “X” pattern, make sure the wrap is tight before moving on to the next step.
  • Once you have completed these steps, and have run out of strap slack, use the Velcro attachment to secure it.
  • While the tightness of the wrist wrap remains a personal preference, it is recommended that you keep it tight. On a scale of 1 to 10, you may keep it tight at around six if you are a beginner; however, your goal must be to get used to a point 9 or 10 tightness.
  • The tightness of the wrap also depends on the amount of weight you are lifting. The more weight you lift, the tighter the wrap should be.
  • You must know that while you may adjust the level of tightness to avoid discomfort, a tight wrap is essential for ensuring the natural grip during lifting.
  • A tight wrap will help you squeeze harder.

Why Use Wrist Wraps?

A wrist wrap supports the joint in your wrist when lifting heavy weights, or during pressing movements, and overhead lifts. Your wrist is under extensive extension during such extensive movements, which can result in compromised mechanics, injuries, and failed lifts.

Wrist strap lifting improves your performance by reducing your effort. You can witness this during a barbell bench press. 

For instance, if you wrap your wrists during any attempt at one-repetition max, you can easily ensure that your hand to your elbow is locked and loaded. As a result, your grip naturally curls into the position where you can hold a barbell.

In addition to this, one of the major reasons you must have a wrist wrap is because of its amazing benefits in post-workout recovery. Wrist wrap stabilizes your elbow and wrist, so you no more have to worry about strain or overuse.

Also Read: Elbow Wraps – A Definitive Exploration of their Uses and Benefits

When to Use Wrist Wraps?

Wrist wraps are generally used for heavy-lifting workouts, especially when working out with overhead lifts. 

However, it would help if you also use wrist wrap during any workout which involves overuse, for instance, during metabolic conditioning workouts (metcons). Below are some examples which explain when wrist wraps can come in handy.


CrossFit consists of metcon workouts, including bodyweight exercises that include a high number of repetitions. This is why wrist wrap for CrossFit is must-have gym equipment.

High-repetition Weightlifting

Even if you are not weightlifting or doing CrossFit workouts, you can still risk overuse. A high-repetition workout can result in repetitive strain on your elbow and wrist, thereby increasing your risk for injury, soreness, and strain. 

Wrist wraps can help reduce strain in your wrist during these workouts.


Since powerlifters heavily rely on three major movements like squat, deadlift, and bench press, they need stable and strong wrists. Therefore, wrist wrap for CrossFit is one of the essential accessories for powerlifters.


Strongman workouts include throwing around more weights as you are required to flip tires, carry an atlas stone, and walk with loaded barbells. For such an intense and unorthodox workout, wrist wraps become a necessity to ensure wrist stability.

Pros and Cons of Wrist Wraps

Based on their usage, wrist wraps have their pros and cons.


  • Wrist wraps can provide stability to your wrist.
  • They are an extremely easy-to-use gym accessory.
  • Wrist wraps help you push your forearm and wrist strength beyond their natural capabilities.
  • They can make weights feel lighter.
  • They are relatively less expensive gym support equipment.
  • You can use it for multiple exercises.
  • One pair of wrist wraps can last for about five years.
  • They are easy to carry and do not occupy much space in your gym bag.


  • Over-reliance on wrist wrap can result in stimulating more instability in the wrist.
  • They can cause discomfort if worn too tight around your arm, especially if you are a beginner.
  • Cotton wrist wraps do not provide adequate support, and Velcro wrist wraps fray if they aren’t treated properly.


Wrist wraps are amazing gym equipment while weight lifting, especially for people with weak wrists. Buy our amazing wrist wraps on sale if your wrists do not stay neutral when you lift or if you are fed up with constant wrist pain or injury. 

With wrist wraps, weights feel lighter on your hands, which helps raise your confidence while doing intense weightlifting exercises.

However, you must use it with extra care if you are a beginner. With considerable experience in strength training, you must have it as standard workout equipment. 

Remember, wrist wraps are not a magical cure for poor wrist stability, and there are other factors that you must take care of.

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