Lifting Straps vs. Wrist Wraps: What’s the Difference?

If you're serious about strength training, you've probably come across comparisons of lifting straps vs. wrist wraps. They might look similar, but they serve completely different purposes. Using the right one can improve your performance, reduce your injury risk, and help you lift more efficiently. Let’s break down what each one does and when to use it.

What Are Lifting Straps?

Lifting straps are strong, durable bands made of cotton, nylon, or leather. They wrap around your wrists and the barbell to secure your grip during heavy lifts. Athletes commonly use these straps in weightlifting, powerlifting, and bodybuilding.

If you’re lifting heavy weights and struggling to maintain a strong grip, consider pairing your lifting straps with a high-quality weightlifting belt, a pair of deadlift shoes, and powerlifting knee sleeves for maximum support and protection.

How Do Lifting Straps Work?

Lifting straps give you extra grip support, allowing you to lift more weight without worrying about your hands slipping. This helps you focus on the movement and lift with more power. They can:

Improve grip strength: Secure the barbell to your hands, reducing grip fatigue.
Prevent grip failure: Allow you to lift heavier weights without your hands giving out.
Boost performance: Help you lift heavier loads or focus on the target muscle without worrying about your grip.

What Are Wrist Wraps?

Wrist wraps are strong, flexible bands made of elastic, cotton, or synthetic materials. You wrap them around your wrists to provide compression and joint support during weightlifting, powerlifting, and strength training.

These wraps are usually made from elastic or rigid fabric, with adjustable Velcro straps for a snug fit. Some have thumb loops to keep them in place. They usually range from 12-36 inches in length. This allows you to choose the level of support that works best for your training.

How Do Wrist Wraps Work?

Wrist wraps stabilize your wrists and keep them in a neutral position. This improves your force transfer, reduces strain, and helps prevent injuries. They can:

Prevent hyperextension: Stop your wrists from bending too far back under heavy loads.
Increase stability: Keep your wrists steady and strong throughout your lift.
Improve performance: Help you maintain proper form, enabling you to maximize power.

Lifting Straps vs. Wrist Wraps: Key Differences

Lifting straps and wrist wraps are usually a very important part of strongman gear. But they offer different types of support. Understanding these differences will help you choose the right one for your training needs. Let’s look at each difference in detail:

Design and Fit

Lifting straps are designed to secure your grip on the barbell. This prevents your hands from slipping. They help you lift heavier weights when grip strength is the limiting factor.

They are typically made of cotton, leather, or nylon. Lifting straps also come in various lengths and you can usually adjust them based on how tight or loose you prefer the fit.

Wrist wraps, on the other hand, focus on stabilizing your wrist joint. You wrap them around your wrists for compression and support. This prevents strain and injury, especially during your heavy lifts.

They are made of a combination of cotton or nylon and elastic materials. Wrist wraps will give you varying levels of support depending on the material stiffness and how tight you wear them.

Use in Lifting

Lifting straps are ideal for exercises like deadlifts, rows, and any movement where grip fatigue could hold you back. They allow you to focus on the lift rather than worrying about your grip strength. Using lifting straps with a lifting belt for deadlifts or squats makes sure your wrists stay locked in the correct position.

Wrist wraps are best for pressing movements like bench presses and overhead presses, as well as squats. They’re for exercises where your wrist stability and joint protection are key to keeping the correct form.

Level of Support

Lifting straps increase your grip strength, allowing you to hold onto the bar during heavy lifts without your hands failing. They are for grip strength and endurance rather than joint protection.

Wrist wraps provide targeted support to your wrists, reducing strain on the joint and preventing injury. They are designed to stabilize your wrist, ensuring proper form and stability during heavy lifts.

If you pair your wrist wraps with elbow sleeves you can lift more weight with more comfort.

Benefits of Lifting Straps

Lifting straps are a great tool if you struggle with grip fatigue. They help you focus on your target muscles and lift heavier weights. Here are the key benefits:

Improved grip strength: Lifting straps secure your grip on the barbell, so you don’t have to worry about your hands slipping. This allows you to lift more weight without grip fatigue holding you back.
Reduced grip fatigue: Lifting heavy can quickly tire out your hands and forearms. Straps take some of the load off your grip, letting you push harder and longer without fatigue cutting your workout short.
Increased performance in pulling movements: Straps are especially useful for deadlifts, rows, and shrugs, where grip strength can be a limiting factor. They help you lift more weight and complete more reps.
Less stress on the hands and forearms: Straps transfer some of the load to your wrists, reducing strain on your hands and forearms. This helps prevent blisters, calluses, and discomfort when you’re heavy lifting.

Limitations of Lifting Straps

While lifting straps can really boost your performance, there are a few drawbacks to consider. They:

Might weaken your grip strength: Relying on lifting straps too often can reduce your grip strength over time, as your hands won't be fully engaged in the lift. It’s important to train your grip separately to maintain it.
Might not be suitable for pressing movements: Lifting straps do not offer wrist support, making them ineffective for exercises like bench presses or overhead presses. For wrist stability, wrist wraps are the better choice.
Might mask your grip weakness: Lifting straps allow you to lift heavier weights without improving your natural grip strength. This means you may overlook a weak point in your training that you should otherwise address.

Benefits of Wrist Wraps

Wrist wraps are very beneficial for lifting. They provide essential support for your wrists, particularly in pressing movements. Here are the main benefits:

Better wrist stability: Wrist wraps stabilize your wrist joint during heavy presses, preventing unnecessary movement and improving your form.
Hyperextension prevention: Wrist wraps prevent your wrists from bending too far back under heavy loads, reducing the risk of injury.
Reduced wrist pain: If you have weak wrists or previous joint pain, wrist wraps provide extra support. This eases your discomfort and allows for more effective lifting.
Improved pressing performance: By supporting your wrist, wraps enable you to generate more force and lift heavier weights with better control.

Limitations of Wrist Wraps

Wrist wraps are excellent for support but come with their own set of limitations. They:

Might feel restrictive: If you prefer a natural range of motion, wrist wraps can feel tight or uncomfortable, especially if you use them too often or too tightly.
Might not improve your grip strength: Wrist wraps stabilize your wrists but don’t address grip strength. If you struggle with holding onto weights, lifting straps would be a better solution for that specific issue.

Lifting Straps vs. Wrist Wraps: Which One Should You Pick?

Selecting the right accessory depends on your training goals and needs.

When to Use Lifting Straps

You should use lifting straps when your grip strength is the limiting factor in your lifts. If you’re performing exercises like deadlifts, barbell rows, or shrugs, where holding onto the bar becomes difficult, lifting straps will secure your grip and allow you to push through heavier sets. Straps are also beneficial if you're looking to increase volume without grip fatigue cutting your workout short.

When to Use Wrist Wraps

Wrist wraps are the better choice when wrist stability is key. Use them during pressing movements such as bench presses, overhead presses, or squats to protect your wrists and maintain proper form. If you experience wrist pain or have weak wrists, wrist wraps provide the support needed to lift without discomfort.

Frequently Asked Questions

Are lifting straps different from wrist wraps?

Yes, lifting straps improve grip strength for pulling exercises, while wrist wraps provide joint stability for pressing movements.

When should I use lifting straps?

Use lifting straps during pulling exercises like deadlifts, rows, and pull-ups, especially when grip fatigue limits your performance.

Do lifting straps weaken grip strength?

Overusing straps can reduce natural grip strength, so it’s best to use them selectively while also training grip strength separately.

Can I use lifting straps in competition?

Competition rules vary. Most strongman competitions allow them for deadlift events, while others prohibit their use. Always check event guidelines.

How do wrist wraps help during lifting?

Wrist wraps stabilize your joints, keeping your wrists in a neutral position during pressing movements. This helps prevent strain and hyperextension.

Are lifting straps good for preventing calluses?

Yes, lifting straps reduce friction on your hands, helping to prevent blisters and calluses during high-rep training.

How do I choose between lifting straps and wrist wraps?

Use lifting straps for pulling exercises where grip strength is a limiting factor. Use wrist wraps for pressing exercises that require wrist stability.