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Why Should You Consider Using Wrist Straps and How To Use Them Properly

March 26th, 2011 · 4 Comments ·
 
 

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This guest post is written by Will Deane.

If you have never experienced pain in your hands while lifting, the experience is akin to a slow headache in your hands that turns into a rather urgent need to extend the fingers, almost like a Charley horse. Basically, your arm, torso and back muscles are much larger muscle groups and quite a bit stronger than your hands are.

Many times when someone is training, the pressure of the weight may be too intense to stand, grip can then be compromised and straps can reduce the pain and increase the amount of weight the person can lift comfortably. Straps are often specifically used to help the lifter  target a specific area and give them the ability to have full control of their exercise without dropping the weight, which can be dangerous to the lifter. Typical exercises that you may find it helpful to use lifting straps with are: dead lifts, pull-ups, and shrugs. Because of the increased control you will gain by using the straps, you will be able to add more repetitions and weight to your workout routine without needing to take rests.

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The advantages of wrist strap are:

  • Ability to focus on muscles worked, without relying on grip strength.
  • Grip fatigue, which limits other pulling movements, is severely decreased.
  • Reduce injuries for the beginner who is not used to proper pulling exercise form.

Lifting straps are great but here are some common complaints from people that use them:

  • Loss of the ability to build grip strength, which over time will severely set you back while building the rest of your body.
  • Real life application, when straps are used your grip and forearm strength will be very underdeveloped.

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Here are some instructions on how to use them:

Instructions:

  1. Put your hand into the loop through each wrist strap and then tighten it around your wrist by pulling on the bottom of the strap.
  2. Wrap the ends of the straps around the bar of the weight, securely but do not tie into knots.
  3. Now grip the area of the bar that has been wrapped.
  4. Perform exercise. When done properly, you will feel that your grip is not affected while using the straps

I want to thank Mun, who gave me the opportunity to share my knowledge on his site and I hope that all his readers out there have fit and healthy year!

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About the author: Will Deane has been a fitness consultant for over 6 years, training endurance and professional athletes. He currently runs the blog conceptfit.blogspot.com where he writes about his past personal experiences with various forms of training and nutrition.

Mun’s Note: If you experience severe pain at your wrist while doing bench pressing, instead of relying on purely wrist strap, you should ensure you have the right way holding the bar.  Check out my article on How To Prevent Wrist Pain From Your Weight Training.

Buy Wrist Strap from Amazon.

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Category: Fitness Gadget/Equipment


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4 responses so far ↓
  • Simon // Mar 28, 2011 at 10:59 PM

    Many people are big believers on wrist straps. However I find them extremely difficult to lift with and I much prefer to feel my own skin on the bar as I feel I’ve got much better control. Although I would recommend everybody to try them as in some possibly many cases they could be greatly beneficial.

  • mutuelle strasbourg // Apr 10, 2011 at 11:49 AM

    Although I would recommend everybody to try them as in some possibly many cases they could be greatly beneficial.

  • Andy // Apr 16, 2011 at 9:49 PM

    I would use them sparingly personally – deadlifts and heavy rowing is great for improving grip strength and forearm development, and therefore I would suggest only using the straps for a few sets if possible so you do not neglect your grip!

  • xavier // Apr 25, 2011 at 12:19 PM

    i only started using wrist strap about 3-4months ago and i’ve instantly felt the difference in using one. it helps alot on reaching those targeted repetitions while doing heavy load. before i’ve started using it, i can only do a few reps before my fingers start to give way to the weight.

    my method of avoiding over used of wrist strap is to only use it when you are on your last set with maximum weights put in. i usually go for 4 sets in each workout and straps will only come to play on the 3rd and 4th sets.

    but somehow i’m still baffled as i’ve seen a few fellow gym member using the straps for workout that does not requires any pulling ie. bench press, biceps curl, etc.

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