Lifting wrist wraps are a common piece of supportive gear used by lifters to improve stability during heavy pressing movements. Their primary function is to create a rigid external layer that limits wrist extension, or bending backward, under a compressive load. By preventing the wrist joint from collapsing, the wraps help maintain proper bone alignment, which facilitates a more efficient transfer of force from the arms to the barbell. This stability allows a lifter to focus more energy on the main movement. Wrist wraps are typically used for exercises like the bench press and overhead press where the weight is pushed away from the body.
Preparation and Orientation of the Wrap
Before beginning the wrapping process, identify the correct orientation of the wrap on your hand. Many wraps are designed with a specific left and right designation, which ensures the thumb loop and the final Velcro closure are positioned correctly once applied. Place the wrap so the material unrolls across the back of the hand, with the thumb loop positioned on the outside edge near the base of the thumb.
The thumb loop acts only as a temporary anchor to hold the wrap in place as you begin winding the material. It should be positioned on the back of your hand, not in the palm, to prevent discomfort. The ideal starting point is directly over the wrist joint, ensuring the material covers the joint itself and splits the coverage between the forearm and the hand. This positioning is important because the wrap must cross the joint to provide the necessary support and restriction of movement.
The stiffness of the wrap will affect the initial setup, as stiffer wraps require more effort to manipulate. Ensure your hand is slightly open and relaxed, or in the same contracted position you would use to grip the bar, before starting the wrap. Wrapping with a fully relaxed hand can result in a wrap that is too tight to properly close your fist for a secure grip.
Step-by-Step Wrapping Technique
To begin, slide your thumb through the loop, pulling the wrap taut so the material lays flat against the back of your wrist. The first wrap secures the material, starting just below the wrist crease and moving toward the forearm. This initial turn should apply moderate tension, about 60% of the maximum desired tightness, simply to anchor the wrap.
Once the first rotation is complete, subsequent wraps should systematically cover the wrist joint with increasing tension. Aim for a spiral pattern, with each rotation overlapping the previous one by about half the width of the wrap. Rotating the wrist itself is more effective than pulling the material around it, allowing the wrap to coil tightly around the joint.
The second rotation should increase the tension to approximately 80%, covering the center of the wrist joint. The final rotations, which should be the tightest, will secure the wrap and focus on immobilizing the joint. Wrap high enough that the material extends onto the heel of the hand, ensuring the wrap prevents the wrist from bending backward during a heavy press.
Continue wrapping until only the Velcro closure remains. Secure the final end firmly to the material, making sure the fastener is flush and not protruding. Once the wrap is fully secured, the thumb loop must be removed from the thumb and allowed to hang freely or tucked under the material. Leaving the thumb loop on during a lift can cause discomfort.
Adjusting Tension and Quick Removal
The level of tension applied should be determined by the type of lift and the load handled. For maximum support during heavy, low-repetition pressing movements, apply the wraps as tight as is tolerable, creating a nearly rigid structure around the wrist. This high degree of tightness significantly limits wrist mobility, acting as a brace to prevent extension.
For more dynamic movements like the clean and jerk, or for accessory work where some wrist flexibility is needed, apply the wraps with less aggressive tension. The wrap still provides support through compression but allows enough movement to safely execute the lift’s catch position. Wraps should feel uncomfortably tight but must not cause numbness or tingling in the fingers.
After completing a heavy set, quickly loosen the wraps to restore circulation. This can be achieved without fully unwrapping by pulling the Velcro end apart and partially loosening the material around the wrist. For the next set, the lifter can easily re-tension the wrap by pulling the loose material tight and re-securing the Velcro. Complete removal involves fully undoing the fastener and unwinding the material from the wrist.