5 TIPS FOR USING WRIST WRAPS

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5 TIPS FOR USING WRIST WRAPS
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• There is no shortage of accessories for CrossFit
  athletes today. Wrist wraps, wraps,
  straps, belts, knee sleeves, and lifting
  shoes are some of the most common pieces of gear
  youll find on any functional fitness athlete. In
  my opinion, the wrist wrap is one of the most
  misused (and overused) pieces of support gear.

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• The purpose of a wrist wrap is to provide support
  to the wrist joint during heavy or max effort
  lifts in pressing movements and overhead lifts.
  During these movements, the wrist can be pulled
  into excessive extension under load and result in
  compromised mechanics, possible injury, and
  failed lifts. Wrist wraps are certainly worth
  having for an athlete, but I notice many dont
  use them correctly. Here are a few tips to help
  you get the most out of your training.

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1. Warm-Up Without Your Wrist Wraps

• You dont need to wrap your wrists to move 60 of
  your 1-RM press. I usually advise my athletes to
  wear wrist wraps only on training days where we
  are working at or near max loads. Becoming
  dependent on wrist wraps all the time tends to
  limit strength development in your wrist flexors
  and extensors. Take a look around and youll
  notice that some of the strongest athletes in our
  gym rarely wear wrist wraps.

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2. Dont Tie Your Wrist Wraps Too Low

• Remember that the purpose of a wrist wrap is to
  support your wrist joint. If the wrap sits below
  your wrist joint, you have effectively turned
  your wrist wrap into a forearm bracelet that
  provides no support. Make sure you tie your wrap
  so that it covers the wrist joint enough to
  create support and prevent excessive wrist
  extension.

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3. Use The Right Kind of Wrap 

• There are two primary kinds of wraps on the
  market cotton wraps that are thinner and more
  flexible (ex Strength Wraps) and the thicker,
  Velcro-bound powerlifting-style wraps that
  provide more wrist support. If you are trying to
  max out a movement such as a bench press or
  shoulder press, I would advise using the thicker
  wraps. If you are going for a max in your clean
  and jerk or snatch, the thinner wraps might be a
  better choice as they will give you a little more
  range of motion at the wrist. Youll need to be
  able to extend your wrist to receive a clean and
  the wrist will be slightly extended in the finish
  position of both the snatch and jerk.

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4. You Dont Need To Wear Wraps For Most
Gymnastics Movements

• Unless you plan on putting on a leotard and
  competing in actual gymnastics events like the
  vault or pommel horse, you probably dont need to
  wear wrist wraps for bodyweight exercises like
  ring dips, handstand push-ups, and pull-ups. An
  exception might be training or competing with a
  wrist injury. Also, some athletes may want to
  have something on their wrists to protect their
  skin when performing high-reps of muscle-ups with
  a false grip. The point here is that you
  shouldnt need wrist support for most of the
  gymnastics movements we perform in CrossFit.

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5. Dont Use Wrist Wraps To Hide Mobility And
Flexibility Issues

• A common excuse for wearing wrist wraps is pain
  or discomfort when the wrist is in extension such
  as the receiving position of a clean or when
  performing front squats. More often than not, an
  athlete who has discomfort in their wrist when
  cleaning or front squatting probably has a poor
  rack position due to poor mobility in their upper
  body.