How To Use Wrist Wraps (Tips Everyone Should Know)

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How To Use Wrist Wraps ( Tips Everyone Should
Know)
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(No Transcript)
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• Wrist wraps are used to help keep the wrist
  straight while lifting, most commonly during the
  bench press and overhead press.
• There are several benefits to wearing wrist
  wraps, including increasing joint stability,
  allowing you to push beyond your normal fatigue
  limits, keeping your wrist injury-free, giving
  you the capacity to grip the bar stronger, and
  making the weight feel lighter in your hands.

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• However, to get the most out of your wrist wraps,
  you need to have some basic understandings of how
  they work and how to wear them properly.
  Otherwise, youll be wasting your time by wearing
  them.
• Therefore, in this article, Ill discuss the
  tips you need to know to make sure your wrist
  wraps are contributing to stronger lifts.

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1.  Know That Wrist Wraps Are Not Made To Feel
Comfortable

• Wrist wraps are meant to put your wrist in a
  cast. 
• The goal is to limit the range of motion of the
  wrist while lifting.  In other words, your wrist
  should be as immobile as possible in order to
  stay neutral.
• As such, the wrap should be tight around the
  wrist.  This is not going to feel pleasant.  

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2.  Start Wrapping With Your Wrist Bent Slightly
Forward

• A common fault while lifting is when the wrist
  cocks backward.  This is especially the case in
  movements like the bench press and overhead
  press.    
• This is a detrimental position for the wrist to
  be in because it will increase stress at the
  level of the joint, which may lead to pain or
  injury.   
• In addition, when the wrist cocks backward, the
  barbell will then be more prone to moving in the
  hand, which might throw off other parts of your
  technique.  

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3. Wrap The Bottom of Your Palm

• One of the newbie mistakes for wrapping your
  wrists is not placing the wrap high enough on the
  wrist.  
• In other words, you want some of the wrap to
  actually be at the base of your palm.  
• When you have the wrap at the bottom of your
  palm, you will increase the stability of your
  wrist joint even further, making it less likely
  that your wrist bends or flexes while lifting. 

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4.  Avoid Wrapping Too Low

• Similar to my previous tip on wrapping slightly
  higher on the wrist, you want to avoid wrapping
  too low on the wrist as well.  
• Youll know youre wrapping too low if you begin
  to wrap more of your forearm versus your wrist.  
• If the wrap is lower on the arm then you wont be
  providing any stability to the wrist and it will
  be much easier for the joint to flex forward or
  backward while lifting. 

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5.  Gradually Increase The Tightness As You Are
Wrapping

• When you wrap your wrist, youll probably have 3
  revolutions around your wrist.  
• Each revolution that you wrap should
  progressively get tighter. This is made possible
  through the elastic material of the wrap.  

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6.  To Increase Grip Start With Your Hand
Clenched In a Fist

• One of the main reasons why lifters wear wrist
  wraps is to increase their grip on pulling
  exercises, such as deadlifts and chin-ups. 
• If your goal is to increase your grip strength,
  then your wrapping technique will change
  slightly.  
• This is because it doesnt matter so much that
  your wrists are immobile, but rather, that your
  fingers and hands maintain the strongest
  connection possible to the barbell.