Elbow wraps are specialized gear used primarily in strength sports like weightlifting and powerlifting to provide support to the elbow joint during heavy pressing movements. This adjustable support is most often employed during maximum effort lifts, such as a one-rep-max bench press or overhead press, to enhance performance and manage the stress placed on the joint structure. Proper application is necessary to realize their benefits while avoiding circulatory risks or hindering movement.
Understanding the Function of Elbow Wraps
The main mechanical function of elbow wraps is to provide highly adjustable, external compression around the elbow joint, forearm, and lower bicep. This compression enhances joint stability by physically restricting excessive movement, which is beneficial when the elbow acts as a hinge under significant load, such as during a heavy bench press repetition. The wraps contribute to performance by storing and releasing elastic energy during the eccentric (lowering) and concentric (lifting) phases of the movement, effectively acting like an external spring. This elastic rebound can help lifters move slightly more weight or achieve a repetition they might otherwise miss.
Beyond the mechanical benefits, the sustained pressure from the wraps increases localized warmth, which can improve the elasticity of surrounding tendons and connective tissues. The application of compression also stimulates sensory nerves in the skin, a process that improves proprioception. Better proprioceptive feedback allows for more efficient muscle firing and greater control over the movement pattern, contributing to a more stable and controlled lift. Wraps are intended for high-intensity moments, not for general training volume, to prevent over-reliance on external support.
Step-by-Step Guide to Proper Application
To apply an elbow wrap correctly, the arm should be held slightly bent, ideally at about a 10 to 20-degree angle. This ensures the wrap does not completely restrict movement when the joint is fully extended. The wrapping process begins a few inches below the elbow joint, on the upper forearm, with the goal of covering the elbow crease and the joint itself. The first wrap should be tautly secured with the wrap’s starting loop or anchor point positioned on the side of the arm away from the body.
The wrap should then be spiraled upward toward the bicep, overlapping the previous layer by approximately 50% with each rotation to create a smooth, even compression gradient. This overlapping technique is important to avoid creating uneven pressure points that could cause discomfort or restrict blood flow. The greatest tension should be focused directly over the elbow joint itself, including the bony prominences of the medial and lateral epicondyles. The final pass should end a couple of inches above the elbow joint on the lower bicep, where the hook-and-loop closure can be securely fastened. Immediately after application, the lifter should test the wrap by fully flexing and extending the arm to confirm adequate support without excessive restriction or pain.
Compression Levels for Different Goals
The level of tension applied during the wrapping process should be directly linked to the lifter’s training goal. A moderate compression level is appropriate for warm-up sets or volume work where a full range of motion is desired alongside joint warmth and mild support. This moderate tightness should feel snug and supportive but still allow for relatively fluid movement. It should not cause any noticeable tingling or numbness.
For maximal effort or competition lifts, such as attempting a one-rep-maximum, a heavier level of compression is applied to maximize joint rigidity and elastic return. This high tension will feel restrictive, significantly limiting the range of motion when the arm is flexed, and may feel uncomfortable. It provides the greatest mechanical advantage and joint stability. The sensation of the wrap providing an active “push” out of the bottom of the lift indicates this maximal tension has been achieved. Note that this high compression should be reserved only for the heaviest sets.
Safety Precautions and Removal
Improper or prolonged use of elbow wraps can pose risks, primarily related to restricted blood circulation and over-reliance on external support. Signs that a wrap is applied too tightly include immediate numbness, tingling, or a noticeable discoloration (such as blueness or paleness) in the forearm or hand. If any of these symptoms appear, the wrap must be removed immediately to restore healthy blood flow.
Wraps should only be worn for the duration of the set they are intended for, and they must be removed as soon as the set is completed. Wearing them between sets or for extended periods can impede circulation and lead to a dependency that may weaken the natural stabilizing muscles of the joint over time. Allowing the joint to function without the wraps for lighter sets helps maintain the development of intrinsic joint strength and stability.