Today, there is no shortage when it comes accessories for athletes. Belts, wrist wraps, lifting shoes and knee sleeves are the most popular accessories you will find in fitness stores but the wrist-wrap is the most misused.
Wrist wraps are designed to support the wrist joint when lifting heavy weights so that the wrist is not pulled into extreme extension when under load as it can lead to failed lifts and possible injury. Wrist wraps is a must have for anyone strength training but most people do not use them properly.
Here are some tips to ensure that you get the best results out of strength training exercises when using wrist wraps.
· You should not tie the wrist wrap too low
The main aim of using a wrist-wrap is to support the wrist joint, if you put the wrist wrap under the wrist joint, then you are using it as a bracelet and it provides no support to the joint. The wrist wrap should be tied in such a way that it entirely covers your wrist joint creating support hence preventing any excessive wrist extension.
· Get the right type of wrist wrap
There are two main types of lifting wrist wraps in the market; Velcro-bound powerlifting-style wraps which are thicker and provides more wrist support and cotton wraps which are more flexible and thinner.
If you want to try an exercise such as shoulder press or bench press then go for the thicker wraps but if you are doing a snatch or clean and jerk, then the thinner wraps will work better as they will allow you to move the wrist in different angles.
You should be able to lengthen the wrist so as to obtain a clean, the wrist will also extend slightly in the end of both the jerk and snatch.
· You should not use weight lifting wrist support at lrmshow to hide flexibility and mobility issues
One of the commonly used excuse for having wrist wraps and wearing them when training is to try and correct the discomfort and pain when the wrist extends especially when on receiving position and when performing squats.
Most times, an athlete who feels any discomfort in the wrist does not have a good rack position which is caused by wrong mobility in the upper body. Wrist flexibility, lack of external rotation and shoulder flexion as well as poor thoracic extension can lead to the wrong rack position and a wrist wraps cannot be used to increase your flexibility.
· Do not wear wrist-wraps for all gymnastics movements
Unless you wearing a leotard or competing in the gymnastics events such as pommel horse or vault, you do not need to wear wrist-wraps for all strength training exercises such as pull ups, push ups and ring dips.
However, if you are competing or training and you have an injury on the wrist, you can wear the wrist wrap. Not that it causes any harm to wear a wrist wrap all the time when exercising but sometimes it will restrict some movement and you certainly do not need wrist support when doing exercises such as squats and planks.
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