I’ve been wanting to write this article for a long time but never got around to it. I see this all the time in the gym and at meets and I am going to fix this issue today.
As many of you know I am a gear whore, not like Jo Jordan, but a gear whore nonetheless. I want to get the most out of my gear and I want you to as well so here is the problem:
They are called wrist wraps, not forearm wraps.
Many of you newer lifters are scratching your head and wondering what I am talking about, but the veterans and the coaches know what I mean.
I see people wrap their forearms and get nothing out of their wrist wraps all the time, in my gym, at meets and in my training crew.
It drives me insane.
They are called wrist wraps for a reason. You are supposed to wrap your wrists.
Sounds obvious right?
Well why do so many people do it wrong?
Easy, no one taught them to do it right.
What is the purpose of using wrist wraps?
Wrist wraps are used for two reasons:
1. To keep your wrists straight
2. To increase your grip strength
Let’s look at the first one:
When we bench or squat we need a nice straight wrist. This is especially true on the bench press.
When we wrap the wrists properly they should be almost like a cast making the wrist completely immobile.
The straighter the wrist the better the lift.
Addressing the second point, when you wrap your wrists properly it should make your hand close involuntarily.
This extra tension helps you to squeeze the bar harder. Squeezing the bar is essential to generating force.
OK, I think that’s good so let’s look at how to do it.
First: Line up the wrap at the joint of the wrist with the wrap on the center as shown.
Next, stretch it tight and pin it with your fingers.
Now, pull it really tight around the wrist directly over the joint.
Now, bring it down cutting the wrap in half in an "x" pattern.
Stretch it tight.
Now go up in an "x" pattern back up high on the wrist and stretch it tightly.
Go back over the center of the joint and wrap tight!
Now, simply secure the velcro tightly around the center of the wrist.
Note the discoloration in my hand. This is what you want.
You can see below that my hand is closed.
I am not closing it on my own.
This is involuntary and is what you are looking for.
You'll be able to squeeze the bar harder like this.
It also is making my wrist incapable of bending.
That's the purpose of wearing them.
We never want to wrap around the arm below the joint only.
This will defeat the purpose of wearing a wrap.
Follow these tips and get the most out of your gear. You may want to begin with the wrap a little looser until you get used to it.
Beginners frequently can't concentrate on anything but the discomfort form tight wraps. Don't worry, you'll adapt quickly.
Don't forget to take the thumb loop off!
All of the wraps on this site are awesome but my personal favorite is the Metal All Black. (shown in the photos)
It is without a doubt the best wrap I have ever used and I have used a lot of them.
Ask me a question-Be sure and Type to Murph in the header
Find me on Google-search for Total Performance Sports Everett, Mass. The Best Gym in Boston, Facebook too.
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Vincere vel mori
It is awesome to hear that we are doing our job of Live, Learn and Pass on.
Vinceri vel Mori
Can't really imagine my life without wrist wraps anymore.
I'm glad it helped.
Vincere vel Mori
Murph