When it comes to weightlifting and building your overall strength and power, there are a few pieces of equipment that come to mind, such as barbells and power racks. But fitness gear and accessories can also be a big part of your strength training journey, like wrist wraps!
Wrist wraps provide compression to stabilize and support the wrist joint during heavy weightlifting. This helps prevent hyperextension of the joint and reduce the risk of an injury. They’re a great accessory for any fitness level—whether you're a beginner focusing on form and increasing weight or an experienced lifter aiming to push your strength to the next level.
Before you wrap on your wrist wraps and hit the weights, learn how to use them correctly. Learning how to use them will ensure you're getting the most out of them. We have our very own collection of Wrist Wraps so we've gathered everything you need to know about how to use wrist wraps effectively!
Choosing the Right Wrist Wraps
There are different types of wrist wraps and knowing the different kinds and their benefits can help determine which are the best for you.
Velcro-bound wrist wraps, which are thick and long, are specifically designed for heavy lifts such as powerlifting because of their durability and enhanced support. It’s the best option for those who are working on their maximum muscular strength because it offers better control and it decreases the risk of injury, allowing you to make progress smoothly. There are also other kinds, like strength wraps which are a thinner and better option for higher reps and medium weight.
It all depends on your training style and goals, but for those strength training and trying to maximize you can never go wrong with velcro-bound wraps.
5 Tips for Using Wrist Wraps Properly
Here are a few tips to ensure you're getting the most out of your wrist wraps and maximizing your push workouts...
Learn how to put on wrist wraps
If you want to have an effective and successful workout using your wrist wraps, you need to make sure you’re putting them on right!
Weight lifting wrist wraps are meant to go on your wrists, naturally, but there’s still a bit of confusion among beginners and even advanced lifters regarding the placement and whether they should go higher or lower in the forearm. Ideally, your wrist wrap should hug the base of your hands, almost like how a long shirt sleeve would look like. This way, you make sure that the wrist wrap is fully protecting your wrist area instead of mostly covering the end of your forearm, which wouldn’t do much for you during your lifts.
Another thing to keep in mind when placing your wrap is compression, meaning how tight you want them to be. You don’t want it to be so tight that you can barely move your wrist or that it cuts your circulation, but it needs to be tight enough to provide you with the needed support, so try to find that sweet spot where you can comfortably move your wrists while working out!
Here are step-by-step instructions how to put on wrist wraps:
- Find the thumb loop and line it up with the inside of your wrists.
- Put your thumb through the loop so the wrist wrap is in place on your hand.
- Wrap your wrist with the velcro side facing in. The velcro needs to be on the outside of the wrist once you’re done wrapping. Keep the edges aligned while you wrap them around your wrists.
- Wrap it until it’s comfortably tight and secure it with the velcro. It should be tight enough to put pressure, but not too tight that it causes discomfort.
Extra tip: Make sure that the wrist wrap covers the wrist joint enough to create support. If it’s set below the joint then they become useless!
Warm-up without them
The main purpose of wrist wraps is to help you lift moderate to heavy weights and reduce the risk of a wrist injury, so you can just leave them in your gym bag before you hit the heavy weights. It’s crucial to let your muscles and joints move and loosen up without any external help in order to improve your flexibility, range of motion, and overall strength.
If you’re always wearing wrist wraps, your wrists won’t be able to develop good technique and improve on their own, and this will hinder your progress in all kinds of movements, not just wrist-specific exercises. So keep your warm-up sets wrist wrap-free!
Don’t try to cover up flexibility/mobility issues with them
Wrist wraps should be used as a tool for your training sessions so you can lift more comfortably and build your strength, not as a substitute when your wrists are weak or have limited mobility.
Some people tend to use wraps when lifting feels uncomfortable or even slightly painful, and while this accessory can help alleviate wrist pain, the pain and discomfort are likely due to a lack of wrist training - unless there has been a previous injury. And yes, wrists need training, just like your other muscles and joints, because you use them for a wide variety of exercises and they need to be strong and flexible enough to get your workout done!
When using wrist wraps, it’s important to also perform exercises without them so your wrists can develop enough strength on their own. Additionally, wrist mobility can be improved with flexibility exercises, so you can be able to move the joint freely without struggling or needing to rely on a wrist wrap.
Clean them regularly
When you work out, you tend to sweat - a lot. This sweat gets on your workout clothes, your equipment, and even the accessories that you wear. So, just like you would wash your clothes after breaking a heavy sweat at the gym, you need to wash your wrist wraps!
You don’t necessarily need to wash them after every use. Ideally, you should wash your wrist wraps after every few uses to get rid of all the soaked-up sweat from your intense weightlifting sessions.
How you wash your wraps will vary by brand, but for UPPPER Wrist Wraps you can keep them clean by following these two steps:
- Wash with mild soap in cold water or use a mild detergent on a gentle cycle.
- Air dry them. Never machine-dry.
Use your wrist wraps for the right exercises
Since wrist wraps are used to keep a straight wrist and prevent the hyperextension of the wrist joint when lifting heavy weights, whether it’s too far forward or too far backward, they’re mostly used for heavy pressing/pushing exercises.
Here are a few exercises you can use wrist wraps for:
- Bench press and variations
- Overhead press and variations
- Biceps curls
- Clean and press
FAQ
How do you determine when it’s time to replace your wrist wraps due to wear and tear?
You should replace your wrist wraps when they start showing visible signs of damage or reduced support. Common indicators include frayed fabric, worn-out Velcro that no longer fastens securely, or loss of elasticity.
If the wrist wraps no longer provide the tightness or stability needed for heavy lifting, it's time for a new pair.
Can wrist wraps be used effectively for exercises beyond pushing or pressing movements, such as pulling exercises?
While wrist wraps are primarily designed for pushing exercises, they can also offer support during certain pulling movements like biceps curls. However, they are less commonly used in pulling exercises since these rely more on grip strength, and using wrist wraps too often could limit your grip development.
Where can I buy the best wrist wraps for weightlifting?
UPPPER is your trusted source for high-quality lifting gear! Our Wrist Wraps are engineered to provide unmatched wrist protection, stability, and support so you can push through your toughest sets.
Take your strength to the max with UPPPER Wrist Wraps.