Protect And Strengthen Wrists To Boost Performance

5 Tips to Protect and Strengthen Your Wrists for Fitness

Weight training is hard, and if you’re determined to achieve your fitness goals, you are probably going pretty harsh on yourself and may not want to relax even a little bit. You should know there are some accessories that add comfort without taking any plates off the bar. The wrist wraps are one of those gym aids that offer necessary, indispensable comfort.. 

Wrist wraps stabilize your wrists when they are twisted under extreme weight and enable you to stay in the game by avoiding wrist sprain. They are a must-have if you are a gym pro. There are some very good reasons you should own a quality pair, and we are going to talk about some of the most important ones down below.

What Are Wrist Wraps?

Wrist wraps are stretchable bands, worn around wrists during heavy weight training to avoid acute wrist extension. They are a common accessory for every fitness lover. The bands are usually made from a mixture of Nylon or cotton or one material solely. They are usually 18 inches long and around 3 inches wide. These dimensions cover the wrists perfectly. Whatever the material and dimensions, these bands should always be breathable. A durable fastening mechanism and a thumb loop are also essentials of the package. Thye are there to ensure a solid grip around your wrists. 

Should I Use Wrist Wraps?

Should I Use Wrist Wraps

If you are lifting heavy weights and trying to max out, you should wear these bands to keep your wrist joints protected. You sure don’t want to end up out of the gym for weeks! Dig a little deep, and you will realize these wraps are lifesavers. Wraps keep your wrists straight while lifting and save them from being twisted at weird angles. 

This is how they save you from strain injury. Hyperextension of the wrist joint is very common during powerlifting, or any highly repetitive workout. Wrists are naturally flexible, but they may go out of their way to support extreme weights, and hurt themselves in the process. Powerlifting wrist bands stabilize the wrist joint, and help you lift heavier with much more confidence as you can maintain perfect lifting posture throughout. 

Wristbands or wraps are also very helpful during high-volume exercises like Crossfit. Your wrist strength and flexibility is not compromised even after you are physically exhausted when supported by these bands. In addition, you recover from injuries fast with these supportive bands, and they support quick muscle recovery post-workout.  

Also read: Workout Accessories for Beginners

Do Wrist Wraps Increase Strength?

Lifting wrist straps are protective bands, and they do just that much. They keep your wrist joints protected during intense weight lifting and other exercises where your weight is focused on your forearms. 

You do not get stronger directly, but indirectly yes! You fend against injuries better because there is an extra layer of security around your joints. There is always a chance of injury in heavyweight exercises and those injuries are avoided with these wrist braces. 

When To Use Wrist Wraps

Perfect wrist alignment of the body, and mind is very important when lifting hefty weights (what you are thinking will impact how you are lifting). You do not want your wrists stretched awkwardly, overstretched, or under pressure, but it can happen in seconds. The injury resulting from it will be painful, and you will need to stay out of the gym for some time. 

Wrist supports are not for warming up and light exercises. Your wrists can naturally withstand quite a lot of pressure and weight. However, it is different when you are testing your limits. That’s when you will need wristbands. 

Powerlifting 

Powerlifting

Powerlifting is serious business! You are not just building muscles or toning up; you are trying to maximize your innate strength to the highest level. Powerlifting includes intense squats, deadlifts, and bench presses, and you are going to need your special powerlifting wrist wraps for maximum support.

You will have a perfect lifting session when you know your wrists are secure and strengthened to lift more. 

 Crossfit

Crossfit is a new style of bodybuilding. It’s massive; it’s fierce. Crossfit is all about high-intensity exercises with frequent repetitions and quick movements. It can put unprecedented pressure on the wrists and other joints as well. You will need something preventive, comforting, and stabilizing for your wrists and CrossFit wraps are just the thing for you. 

A wrist stabilizing wrap is especially important for beginners who may have to undergo severe strain issues the first few times around when their bodies are not yet used to heavyweights.

Strongman

Strongman exercises are not about flexibility or technique; rather, they are about absolute heavy lifting. There is no isolation of certain muscle groups here: we are trying to charge the entire body with massive weightlifting. This is one awesome exercise if you are trying to build muscles and strength ( the two are not always the same thing). 

Extreme pressure on your wrists is an actual reality in this regime. Secure your wrists, keep them in balance and avoid strain with weightlifting wrist wraps. 

High-Repetition Weightlifting

Whether or not you are following a particular regime, heavy weight lifting can cause damage to your wrist joints anyway. You might just be lifting some weights here and there, but if it means lifting hefty objects repeatedly and frequently, you are definitely in need of weight lifting wraps. 

Summary

Wrist wraps are crucial for wrist stability, protection, preventing hyperextension and sprain injuries during intense weightlifting.

Also read: Trending Workout Accessories to Add in Workout Regime

Strengthen Wrists With Exercise

It seems perfect to have a pair of bodybuilding wrist wraps for protection when you are hitting the gym for a high-intensity workout, but it is not enough. 

You should beef up and train your wrists a bit as well. Weight lifting is all about muscle strength, perfect alignment of the body, and a solid, reliable grip. Can you even start to think of a formidable grip without having strong and flexible wrists? 

The answer is quite obviously no!

Beginners, especially, will have sore wrists initially because of the stretching that went beyond their comfort level. They will need flexing exercises to keep the wrists in the right form and ease the pain. If you train your wrists, you will have stronger forearms and that will help you lift more.

We will walk through a few exercises here to strengthen your wrist naturally and enhance flexibility, so you lift harder every day! 

1: Range Of Motion

 This is a very simple exercise to restore flexibility after a workout or warm-up before one. 

Here you go

  • Put your arm in front of you on a table and bend at elbows (you can use your thigh for support)
  • Make a fist of the hand that’s in the air and start to move back and forth at the wrist joint
  • Do not move your forearm
  • Do it several times and start moving your wrist left and right
  • This will give your wrists an all-encompassing warm-up or recovery feeling 
  • It’s a great pressure reliever as well

2: Loosen Up Stretch 

This is a great move to help ease the strain in your hands and wrists after a strenuous session of weight lifting and a high-intensity workout. Relax your hands and recover smoothly. 

  • Bend your arm at right angle ( bend it at the elbow) and make a fist
  • Stretch your hand out open as much as you can, opening up the palm and stretching the fingers
  • Stretch as far as you can and return to the normal position
  • This helps ease the rocky, sore feeling in your hands
  • Blood circulation is reset, and that also helps normalize your hand and forearms muscles 

Note: if you were wearing your fitness wrist wraps, rest a bit before you do this move because increased blood flow may restrict muscle recovery 

3: Prayer Stretch With A Steeple

  • Stand with your arms bent, palms together pointing to the ceiling and at a level just about your shoulders. 
  • It’s like you are praying 
  • Now spread your fingers, keeping them attached at tips (making a little hollow between the palms)
  • Slowly start moving your hands apart, never letting the fingers and thumbs separate. 
  • This will strengthen your fingers, wrists, and forearms at a time. 

4: Wrist Curls 

This is a variation of a bicep curl, which targets arms. This one strengthens the muscles of your wrists. You can use weight to add resistance or do it with closed fists. It will work up your wrists either way

  • Sit comfortably on a bench with your arms resting on your knees and thighs
  • Let your fist hang below the knee facing the floor
  • Now stretch the wrist upward as much as you can before you go down as far as possible 
  • Your arm should not move. It is a steady and stable movement of your wrists.
  • It’s a wrist curl 
  • Repeat it on the other wrist 

5: Grip Strengthening 

You must be acquainted with hand grippers if you are a regular gym person. They make your grip stronger by adding resistance. The exercise we are to talk about will need a hand gripper. 

  • Sit comfortably with your arms at a right angle, resting on your thighs. Palms facing you and a gripper in your hand
  • Squeeze until you reach your max
  • Release and repeat 20 times
  • It will become easy after a few sessions 
  • Increase resistance to keep improving your muscles

What To Look For When Buying Wrist Wraps

What To Look For When Buying Wrist Wraps

When faced with a bewildering variety in the market, it will be a blessing to know what to look for. 

Here are some things to look for when you are buying new weight training wrist wraps. 

Length

You will find different lengths on the market, but the key is in moderation. Neither too long nor too short, and this goes for those who are regular weight lifters. You can buy wrist wraps 18″ long for the best protection, comfort, and stable support. A wrap too long can be a nuisance and might just feel off because of the extra weight. 

Starters can go for a lighter wrap on the wrist. You can start with 12″ and move to a longer wristband as you get used to the feeling. Women should go for a shorter wrap for it will fit their wrists better. 

Stiffness:

If your wrist support is too flexible, you will struggle with a heavy-duty workout like Powerlifting, where you need support and stability. In certain other exercises like crossfit, you will need flexibility for better performance because it’s about quick repetition of intense moves. Find the right fit according to your requirements. In general, a wrap that’s not too stiff should work for most people, however it depends on the kind of workout you do.

Material 

The material of your wrist guards for weightlifting makes a difference. It accounts for the comfort and support of the band. The DMoose Wrist Wraps are strong and breathable so that you can be sure of great performance without interruptions. There is no annoying feeling with sweat build-up and no slipping either: enjoy your workout in comfort and style. The thumb loop should be strong and well stitched so it does not tear apart as things heat up during training. 

Feel

Information on standard length, stiffness, and materials is good, but how it feels to you is what matters the most. If it does not sit right with you, it’s not worth it. In general, a wider band is better because it gives better support. A slimmer band may not feel around the wrist and won’t cover the area that requires support. The ergonomic design of the band makes you feel in perfect alignment with it. You do not have the feeling of an alien item on your wrists. Comfort at its best! 

The best band will also be sturdy and not feel like it’s coming off any minute. Durable loop and double stitching are must-haves here. Your wrist protector for weightlifting should be able to withstand pressure because you will put it under a lot of stress during exercise. 

One of the best qualities here will be a strong fastening system. If it’s loose and can’t give you the surety you need in intense training, you might as well bid farewell to it. 

Also read: Trending Home Workouts: No Equipment Needed

Conclusion 

You may feel overwhelmed by the number of gym accessories in the market these days, but some are not to be ignored. Wrist wraps are definitely the ones you should buy at once because they help you in so many genuinely useful ways. They protect you from injury, stabilize your wrists, and even make recovery easy. A wrist injury can keep you out of the gym for long, and you can avoid that annoying situation with something as simple as a pair of wrist wraps. They work wonders for your wrists when used in combination with wrist strengthening exercises.

References 

  • Alizai, Hamza, et al. ‘Wrist Injuries Detected on Magnetic Resonance Imaging in Athletes Participating in the Rio de Janeiro 2016 Summer Olympic Games’. Quantitative Imaging in Medicine and Surgery, vol. 11, no. 7, July 2021, pp. 3244–51. PubMed.
  • Szymanski, David J., et al. ‘Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players’. Journal of Strength and Conditioning Research, vol. 18, no. 3, Aug. 2004, pp. 432–40. PubMed.

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