The 10 Best Lifting Wrist Wraps
10. Nordic Lifting Wraps
- helpful instructions are included
- flexible without giving up strength
- elastic thumb straps are flimsy
|Rating||4.0 / 5.0|
9. 321 Strong Fitness
- available in 2 colors
- vinyl storage pouch included
- left and right tags tear off easily
|Rating||4.1 / 5.0|
8. Stoic Supports
- quality value option
- versatile 18-inch length
- take some time to break in
|Rating||4.2 / 5.0|
7. Rx25 Fitness Straps
- designed to help prevent injuries
- stylish striped design
- velcro can wear out over time
|Rating||4.2 / 5.0|
5. Steel Sweat Supports
- 5 styles available
- large thumb loops for easy winding
- one-size-fits-all design
|Rating||3.7 / 5.0|
4. Rip Toned
- machine washable
- quality stitching prevents fraying
- a bonus e-book is included
|Rating||4.2 / 5.0|
3. Jack's Fitness
- pouches are lint-resistant
- include a digital video manual
- comes with a lifetime warranty
|Rating||3.9 / 5.0|
2. Grip Power Pads
- a 600-pound pull rating
- rubber puller simplifies removal
- hooks have a nonslip coating
|Brand||Grip Power Pads®|
|Rating||4.8 / 5.0|
1. Versa Gripps Pros
- 4 sizes available
- ergonomic design helps circulation
- arch support prevents carpal tunnel
|Rating||4.8 / 5.0|
When To Use Lift Straps
If you've spent any amount of time in the gym, then you've probably seen a few people with those long straps dangling from their arms. Those are lifting straps, and they are designed to help you continue to make size and strength gains in target muscles long past the point at which your forearm muscles would become fatigued. If used correctly, they can be extremely helpful tools, but if used incorrectly, they can eventually turn into a hindrance. Let's start by looking at when it is best to use lifting straps.
If you are at a point in your weight training where you are ready to move up into heavier weights, but are finding that your grip strength isn't up to snuff, lifting straps are probably what you need. They allow you to transfer some of the weight from your hands to your wrists. You should only use lifting straps in exercises where the weight is naturally pulling away from your body due to gravity. They should never be used in exercises where you are pushing the weight away yourself. Not only would they be ineffective in this scenario, but you will most certainly get some sniggers from experienced lifters if any are watching.
Some examples of exercises where the weight is pulling away from you include deadlifts, shrugs, rack pulls, and rows. Using lifting straps in these types of exercises allows you to increase muscle size in your target muscles, even if your grip strength isn't up to the task of holding onto such heavy weights. It is important to remember, though, that you should only incorporate lifting straps when you are at or approaching the weight at which your forearm muscles will fail. This means that you should start out your sets without lifting straps, and as you increase the weight, incorporate lifting straps. This helps to ensure that you continue to increase your forearm and grip strength. If you were to always use lifting straps, your grip strength would never improve. The idea is to use lifting straps only when needed, not as your everyday workout tool.
If you are a competition lifter, it may be best to avoid using lifting straps at all. Most powerlifting competitions don't allow them, although this is not a hard and fast rule. In fact, many strongman competitions do allow them. If you happen to be training for a very specific competition, check the rules first, before deciding to use or forego lifting straps.
How To Use Lifting Straps Correctly
Lifting straps are relatively simple to use, though they may look confusing at first. The first step is to put them on your wrists. With traditional lifting straps, this consists of sticking the straight end through the looped end of the strap to create a circle you can put your wrist though. Some newer straps make use of Velcro or other methods of securing them to your wrists. Make sure to take a moment to check the manufacturers instructions to ensure you securing your particular model to your wrists properly. When positioning them on your wrists, the remaining strap should fall down past the palm of your hand. Next pull the long strap until the loops are snug against your wrists.
Now, begin to wrap the dangling strap around the bar or dumbbell by starting at the back. Go under the bar in the back and come over the bar as you bring the strap from the front. Continue this process a couple of times until the strap is wrapped completely around the bar. After you have finished wrapping the strap, place your hands over the strap and close it. Before you start lifting, roll the bar slightly towards you. This will further tighten the straps so that everything is secure. Don't make them too tight, though, as you don't want to obstruct your circulation. Now you are ready to continue lifting as normal. When you are finished with your lifts, just release your hand from the bar and slowly pull them away. The straps should naturally slip off the bar as you do.
Simple Tips To Avoid Injury When Lifting Weights
Most of us hit the gym to get into better shape. The last thing we want to do is injure ourselves in some way that could potentially result in finding ourselves in worse shape. Experienced weight lifters know how to workout correctly to prevent injury, but newbies might not. To help ensure that your gym days are safe and effective, we've put together a few simple tips for you.
As a general rule of thumb, you should always keep your back straight. It doesn't matter whether you are deadlifting, squatting, doing bent rows, pushups, or any other form of exercise that puts pressure on your back. You lumbar spine isn't designed to be bend while there is pressure on it. When your spine is straight, or in what is called the neutral position, your back muscles are at their strongest and most stable. They are also better able to distribute weight so that you don't overload one particular muscle, causing an injury.
It is also important to understand the difference between soreness and pain. Delayed-onset muscle soreness, is good. It lets you know that you have challenged your muscles enough to create growth. Pain, on the other hand, is not good during or after a workout. Pain indicates that you either have an injury or are in the process of causing an injury that should be addressed so as to not further aggravate it. Pain often resides deep within the muscle and will be felt only during particular motions. Soreness is usually felt whenever the muscle is activated, no matter the motion. Understanding the different sensations between soreness and pain can help to keep you injury-free during your workouts.
Knowing and using proper form is a must, as well. Not only does proper form help prevent injury, but it also makes your workouts more efficient, as you will put all the strain directly on the muscles you are targeting. If you are unsure about the correct form for a particular exercise watch a few online tutorials or ask an experienced lifter for some pointers.