Why are Wrists Straps Among the Most Popular Workout Accessories

Weight training is a great way to build strength, improve endurance, and increase muscle mass. However, it can be challenging to hold onto heavy weights for extended periods. This is especially true during compound lifts that work multiple muscle groups simultaneously. It’s possible to use chalk, but most gyms condemn this practice these days. This is where wrist straps come in handy. Wrist straps are a popular accessory among weightlifters, providing additional support and grip. In this article, we’ll explore the benefits of using wrist straps, which muscle groups they work best for, and how to train your grip without them.

Benefits of Using Wrist Straps

Wrist straps provide several benefits that can help you lift heavier weights and push yourself further during training. Here are some of the most significant advantages of using wrist straps:

1. Increased Grip Strength: Wrist straps allow you to hold onto heavier weights for longer, which can help you build grip strength over time.
2. Reduced Risk of Injury: Straps can help prevent injuries by providing additional support to your wrists and hands, which can help you maintain proper form during lifts.
3. Improved Muscle Engagement: By reducing grip fatigue, wrist straps can help you engage more muscles during a lift, leading to more significant gains over time.
4. Greater Training Volume: By allowing you to lift heavier weights for longer, wrist straps can help you increase your training volume, which is essential for building strength and muscle mass.

Muscle Groups Wrist Straps are Best Used For

While wrist straps can be useful for many exercises, some muscle groups benefit more than others. Here are some of the muscle groups that wrist straps are best used for:

1. Upper Back Exercises: Wrist straps are incredibly effective for upper back exercises such as pull-ups, chin-ups, and cable pulldowns. Any rowing exercises will also fall into this category. These exercises involve a lot of pulling, which can be challenging to maintain a grip on for extended periods.
2. Lower Back Exercises: Wrist straps can also be helpful for lower back exercises like deadlifts, where a strong grip is necessary to lift heavy weights safely.
3. Hanging Ab Exercises: Wrist straps are ideal for hanging ab exercises like hanging leg raises, where grip fatigue can become an issue quickly.

Using Wrist Straps on Heavy Dumbbell Bench Presses and Dumbbell Shoulder Presses

While wrist straps are primarily used for pulling exercises, they can also be helpful for heavy dumbbell bench presses and dumbbell shoulder presses. These exercises require a lot of stability and control, and wrist straps can help you maintain proper form and prevent injury.

Honestly, just getting heavy dumbbells to a bench can be quite taxing. When you are training your pecs, you want to be at your best. This is why I wrap my straps around heavy dumbbells to do bench presses, inclines, and shoulder presses. I really love the tightness of the grip while I’m dealing with heavy dumbbells.

When using wrist straps for bench press or shoulder press, it’s essential to wrap the straps tightly around your wrists to prevent them from slipping. Start by wrapping the strap around your wrist, then wrap the excess around the dumbbell handle and grip it firmly. This will help you maintain a secure grip on the weight, allowing you to lift heavier weights for longer.

Tips for Using Wrist Straps Properly

To get the most out of your wrist straps, it is important to use them properly. Here are some tips to keep in mind:

1. Don’t rely on wrist straps for every exercise – while wrist straps can be helpful, it is important to also train your grip strength without them to avoid becoming too reliant on them. When you are warming up, use your own grip. On lighter working sets, this is also a good idea.
2. Make sure the strap is tight – a loose strap can cause the weight to slip, which can be dangerous. Make sure the strap is snug around your wrist and the weight. Also, be careful if you actually have the straps wrapped too tight. This can cause you to pull a muscle in your arm if you try dropping weight while the straps are too tight.
3. Choose the right type of wrist strap – there are several different types of wrist straps available, including cloth, leather, and neoprene. Each type offers different levels of support and grip, so choose the one that works best for you.
4. Don’t overdo it – using wrist straps for every exercise can lead to overuse injuries. Use them sparingly and only when necessary.

Alternatives for Training Grip and Forearm Strength

While wrist straps can be helpful for certain exercises, it is important to also train your grip strength and forearm muscles without relying on them. Here are some alternatives to consider:

1. Grip strengtheners – grip strengtheners are small devices that can be used to improve grip strength. They come in various forms, including grippers, squeeze balls, and grip rings. By squeezing these devices, you can build strength in your hand muscles and improve your grip.
2. Farmers carry – farmers carries are a simple exercise that involves carrying heavy weights, such as dumbbells or kettlebells, in each hand and walking a certain distance. This exercise challenges your grip strength and can also improve your posture and overall body strength.
3. Dead hangs – dead hangs involve hanging from a bar for an extended period of time. This exercise can improve grip strength and forearm endurance. Start with shorter hang times and gradually increase the duration as your strength improves.
4. Towel pull-ups – towel pull-ups are a variation of pull-ups that involves wrapping towels around the bar and using them to grip the bar. This exercise can improve grip strength and forearm muscles. You can also try using a towel for curl exercises to train the forearms.

Conclusion

Wrist straps can be a valuable tool for weightlifters looking to improve their grip and support their wrists during heavy lifts. However, it is important to use them properly and only when necessary. They are particularly useful for exercises that involve a lot of pulling. These include upper and lower back exercises, as well as hanging ab exercises. Additionally, they can be helpful for heavy dumbbell benches and shoulder presses.

It is still important to also train your grip strength and forearm muscles without relying solely on wrist straps. Consider incorporating grip strengtheners, farmers carries, dead hangs, and towel pull-ups into your routine to improve grip and forearm strength. With the right approach, wrist straps can be a helpful accessory for weight training, helping you reach your goals and avoid injury.