Wrist straps, long strips of cloth such as nylon or cotton with a loops on one end, come in pairs. You may also find leather or suede wrist straps. Power lifters use the straps on exercises such as deadlifts and shrugs where they need to use heavier weights than their grip can accommodate. Wrist straps supplement your grip by tying the weight to your wrist. In the event that your grip fails, the straps will hold the weight, preventing it from falling on the floor or your foot.
Step 1
Thread the end of each strap through the loop to form a circle.
Step 2
Put one circle around each wrist. Hold your hands palm up and let the straps fall between your thumb and index finger.
Step 3
Tighten the straps around each wrist. The strap should be snug but not overly tight.
Step 4
Put your less coordinated hand on the bar in an overhand grip. Let the strap hang down between you and the bar.
Step 5
Pull the strap under the bar and up so that you are wrapping the bar underhand. Leave enough play in the strap so that you can reach and wrap your other hand.
Step 6
Wrap your dominant hand using steps three and four above. Once you have wrapped your other hand, rotate the bar toward you to tighten the straps.
Step 7
Perform your deadlifts, shrugs or other lifts as you normally would.
Tips and Warnings
- Wrist straps benefit your training, but be careful not to overuse them or you will end up with a weaker grip.
- While wrist straps can supplement your grip, making it possible to lift weights your might not otherwise, they can also weaken your grip because they do some of the work for you. Wrist straps have been known to break, so check your straps for frayed areas or weak spots and use a spotter.
References
- "Personal Trainer Manual"; American Council on Exercise; 2000
- "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill; 1999
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