Weightlifting wrist straps are a beneficial accessory for any exercise where grip is a limiting factor in executing the lift. Wrist straps assist grip strength by reducing the strain on wrists and hands, allowing the concentration of the lift to be on the target muscle groups.
Benefits
According to Dr. Jim Stoppani, senior science editor for "Flex" magazine, a study performed by the Weider Research Group concluded that using weightlifting wrist straps enhances gains in both muscle strength and size.
Two groups of bodybuilders performed the same series of exercises in the experiment; one group used wrist straps, while the second group did not. Athletes performed more reps during every set while using wrist straps compared to bare hands. Subjects in the study concentrated better on the target muscle groups of the lift while using straps, allowing greater muscle activity.
Application
Weightlifting wrist straps are beneficial for any pulling movements, such as deadlifts, pull ups, rows and shrugs.
For example, your lower back, gluteus maximus, hamstrings and quadriceps are stronger than your grip strength, so it would advisable to use wrist straps while performing deadlifts. Rather than limit the weight to your grip strength, use wrist straps so you are providing stimulus for stronger muscle groups.
Also, a hand or wrist injury doesn’t have to hamper your training; use wrist straps as a grip aid to continue your normal routine.
Misconceptions
Wrist straps are often called a weightlifting “crutch,” but this is a misconception. Wrist straps assist your grip, but they don’t do the work for you. It is also often assumed that there is no need to improve grip strength if you use wrist straps, but grip strength is essential for practical applications of strength in everyday life.
Jason Hartman, MS, CSCS and U.S. Olympic Committee Strength and Conditioning Coordinator, recommends performing exercises without wrist straps to build grip strength, and to only use wrist straps when the weight necessitates it.
How to Use
Weightlifting wrist straps have a loop at one end to insert your hand. Pull the tail of the strap and tighten it around your wrist before wrapping it around the bar or handle of your weight. Hold the wrapped tail along with the bar or handle, clasping your hands in a tight grip. Perform the exercise. At the completion of a set, release your grip from the bar and the tail will unwrap on its own.
Brands
Several brands manufacture wrist straps in either cotton or leather, and some offer padding. Prices vary from as low as $5 to as a high as $45. Popular brands include Ironmind, Altus, Harbinger, Schiek, Valeo, Grizzly and Progryp.
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