Do you feel like your grip is giving out in the gym? Are you experiencing some achiness in your wrists?
If you’re ready to go buy some “wrist straps” to help alleviate your symptoms, let me stop you right there. You probably actually want either wrist wraps or lifting straps. Because wrist straps and wrist wraps are actually completely different tools with opposite functions.
What are wrist wraps?
Wrist wraps, as used in the gym, are strips of cloth, elastic, or similar material that you wrap around your wrists. The most common type are made of a fabric elastic wrap with a little thumb loop on one end; here’s an example. You hook your thumb into it, wrap the elastic around your wrist (pulling it tight as you do so), and then use the velcro tab to secure it. You can then slip your thumb out of the loop, since the loop only exists to help you put the wrap on.
There are other styles of wrist wrap, too. The old fashioned version was just a cloth bandage, secured by tucking the end in. My personal favorite wraps are a slight variation on this: a piece of cloth with a sort of shoelace at the end. I hold the wrap in place with a finger, wrap it up, and then wrap the string around and tuck it under itself. Here’s an example of that style.
What wrist wraps do
The purpose of wrist wraps is to stabilize your wrists for pushing movements, such as bench press or overhead press. The tighter they are, the more support they provide, so competitors in sports like strongman will sometimes use very thick, stiff wrist wraps and wrap them incredibly tight. You, as a casual gymgoer, might want to try some basic elastic wrist wraps if your wrists get some minor aches and pains when you’re pressing heavy weights, or if you feel like you could use a little help with wrist stability.
What are lifting straps?
It’s time to walk away from the bench press and do some deadlifts! Straps (usually called “lifting straps” and pretty much never called “wrist straps”) are lengths of a strong strapping material (imagine the stuff a dog leash or yoga strap is made of) that connect your hands to the bar you’re lifting.
There are several types of straps (I’ve written about the pros and cons of each here):
The most basic type is a lasso strap; you pass the end through the loop, put your hand through the larger loop that this creates, and wrap the free end around the bar.
Olympic weightlifters often prefer a version that comes in a teardrop shape; you put your wrist through it, then wrap it around the bar. Because it’s shorter than a lasso strap, you can drop the bar and the straps instantly release.
If you want your grip to be really secure, get figure 8 straps. You put your hand through one loop, pass the crossed part under the bar, and then put your hand through the other loop. Put your thumb around the bar as usual and then you’re completely locked into place.
What lifting straps do
The purpose of lifting straps is to help you hold onto a bar during pulling movements, like deadlifts or rows. As we discussed recently, straps are a useful tool to help train your body even if your grip is weak or if you’ve done so much grip-heavy work today that your grip is beginning to fail you.
“Wrist straps” aren’t really a thing
So what are “wrist straps”? I would argue that they do not exist. You’re thinking of either wrist wraps or lifting straps. Choose the one you actually want (see above), and then shop accordingly.
Why am I writing a post about a thing that, in my mind, does not exist? Well, a lot of people get confused and mush wrist wraps and lifting straps together in their minds. And this isn’t limited to total beginners who haven’t learned the lingo; gym apparel company Gymshark sells “wrist straps” that are actually wrist wraps. (They’re the type with velcro and thumb loops, as described above.) And GQ has an article that has been live on the internet for seven years that discusses lifting straps but is illustrated with an image of wrist wraps. (It also uses the term “wrist straps” in the headline.)
If you search for “wrist straps” on your favorite online marketplace, you’ll see a mix of wraps and straps. Go for straps if your grip is giving out on pulling exercises like rows or deadlifts, and wraps if you want some more stability on presses or other pushing exercises. Something like a Cobra grip can kind of do both jobs, but those aren’t called “wrist straps” either—they’re properly called grips.
