Wrist Wraps vs Lifting Straps The Definitive Guide

Wrist Wraps vs Lifting Straps: Which Is Better?

Use wrist wraps for pushing exercises over 80-85% of your 1-rep max. Use lifting straps for pulling exercises when your grip fails before your back or hamstrings. This isn't a matter of preference; it's a matter of mechanics. Wraps provide wrist stability for pressing movements. Straps provide grip assistance for pulling movements. They solve two completely different problems, and using the wrong one is like trying to use a hammer to turn a screw.

This guide is for intermediate lifters who want to move more weight safely on their heaviest sets. It is not for beginners who should focus on building foundational strength for at least 6-12 months first. Using gear too early can mask critical weaknesses in technique and strength that need to be addressed. Understanding the difference is simple: wraps help you keep a rigid wrist under a heavy load you are pushing away, while straps connect your hands to a heavy load you are pulling toward you.

Choosing Your Weapon: Types of Wrist Wraps Explained

Not all wrist wraps are created equal. The right pair for a powerlifter attempting a 405 lb bench press is completely wrong for a CrossFitter in the middle of a workout. The main differences are stiffness and length.

Stiff vs. Flexible Wraps: The Power vs. Mobility Trade-off

Stiff Wraps: These are the tanks of wrist support. Made from thick, rigid polyester and cotton, they feel like casts once you wrap them tightly. They are designed to completely immobilize the wrist joint. This is ideal for powerlifters and anyone performing a slow, heavy, single-effort press like a 1-3 rep max on the bench press or overhead press. The goal is maximum stability and force transfer. You sacrifice all mobility for unparalleled support.

Flexible Wraps: These are made from a more pliable elastic material. They offer solid support but still allow for a degree of wrist movement. This makes them perfect for Olympic lifting (cleans, snatches) and CrossFit, where an athlete needs to move from a pulling motion into a catch or overhead position. If your training involves dynamic movements, flexible wraps provide support without hindering movement patterns.

What About Length? More Length = More Support

Wrist wraps typically come in three common lengths:

• 12 inches (30 cm): Best for beginners or those who want minimal support. Easy to wrap and provides a moderate level of stability.
• 18-24 inches (45-60 cm): The sweet spot for most intermediate to advanced lifters. This length offers significant support for heavy sets without being overly cumbersome.
• 36 inches (90 cm): Reserved for elite powerlifters moving massive weights. This length allows for maximum revolutions around the wrist, creating an incredibly rigid and secure cuff.

Mastering the Pull: Types of Lifting Straps Explained

Lifting straps are designed to solve one problem: your grip giving out before your target muscles on a heavy pull. The muscles in your back and legs are far stronger than the small muscles in your forearms. Straps bridge that gap.

Lasso Straps: The All-Rounder

This is the most common type of strap you'll see in any gym. It's a single piece of material (usually cotton, nylon, or leather) with a loop at one end. You pass the other end through the loop to create a cuff around your wrist. They are highly versatile and work great for deadlifts, all types of rows, pull-ups, and shrugs. They provide a secure grip but can still be released if you need to drop the weight.

Figure 8 Straps: The Maximum Security Option

As the name suggests, these straps are sewn into a figure-8 shape. You put your wrist through one loop, wrap the strap under the bar, and put your wrist through the other loop. This effectively locks your hand to the bar. They are most popular in strongman and for elite powerlifters performing max-effort deadlifts or high-rep sets where dropping the bar is not an option. Warning: Because they lock you in, they can be dangerous for lifts where you might need to bail quickly.

Olympic Straps: The Quick-Release Specialist

These are single-loop straps with no cuff. They are designed specifically for the snatch and the clean and jerk. In these lifts, an athlete must be able to release the bar instantly and safely, especially on a missed lift. Olympic straps provide just enough grip assistance without securing the hand to the bar, allowing for that critical quick release.

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How to Use Wraps and Straps Correctly

Using the right tool is only half the battle. Using it correctly is what makes the difference.

Step 1. Identify the Movement Type: Push or Pull

This is the foundational step. Are you pushing weight away (bench press, overhead press, dips)? You might need wrist wraps. Are you pulling weight towards you (deadlifts, rows, pull-ups)? You might need lifting straps.

Step 2. Apply Wrist Wraps for Pushing Lifts

Placement is everything. The wrap must cover and support the wrist joint itself. A common mistake is wrapping it too low (entirely on the forearm) or too high (entirely on the hand). Start with the thumb loop, place the wrap on the inside of your wrist, and pull it across the joint. Wrap it tightly enough to limit wrist extension (bending back) but not so tight that it cuts off circulation or causes numbness. A good rule of thumb is to only use them for your heaviest sets, typically anything over 80-85% of your 1-rep max.

Step 3. Apply Lifting Straps for Pulling Lifts

For a standard lasso strap, slide your hand through the loop so the tail runs down between your thumb and index finger. With your hand over the bar, wrap the tail underneath and around the bar. Grip the bar and the wrapped strap together. To tighten, twist the bar like a motorcycle throttle. Use straps only when your grip is the *only* reason you're ending a set. This is usually on heavy sets of 5 reps or fewer. If your back is tired, straps won't help.

You can track which exercises require wraps or straps in a notebook. Note the weight and reps. Over time you will see patterns. This manual tracking works well. If you want to automate this, the Mofilo app lets you add notes to any set. This makes it easy to see that your grip on deadlifts consistently fails after 5 reps at 315 lbs, telling you it is time for straps on your heaviest sets.

What to Expect When You Start Using Them

When you use lifting straps correctly for the first time, you may see an immediate 5-10% increase in the weight you can pull for the same number of reps. This is because your grip was holding you back more than you realized. Your goal is to continue training your grip on warm-up sets and lighter sets without straps.

For wrist wraps, the effect is less about lifting more weight and more about stability and confidence. You will feel more secure under the bar. This can help you push through sticking points without worrying about wrist pain or instability. Over-reliance is the biggest risk for both tools. They are for your heaviest work sets, not for every set. If you use them all the time, your foundational grip and stabilizer strength will suffer.

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Frequently Asked Questions

Should I use wrist wraps for deadlifts?

No. Deadlifts are a pulling exercise limited by grip strength. Use lifting straps to support your grip. Wraps are for pushing exercises and will not help you hold onto the bar.

Do lifting straps make your grip weaker?

Only if used incorrectly. Use them only on your heaviest sets, like top sets of 1-5 reps. Perform all warm-up sets and lighter back-off sets without them to continue building raw grip strength.

When should a beginner start using wraps or straps?

A beginner should wait at least 6-12 months. The initial focus should be on building a solid foundation of strength and mastering technique without any gear. Using them too early can hide weaknesses.

How stiff should my wrist wraps be?

If you are a powerlifter focused on 1-rep max strength, choose stiff wraps. If you do CrossFit, Olympic lifting, or general bodybuilding-style training, flexible wraps are a better choice as they allow for more wrist mobility.

Are figure 8 straps safe for regular deadlifts?

They can be, but they are best for controlled environments like a monolift or with spotters. Because they lock you to the bar, you cannot drop the weight if you lose balance or pass out, which creates a significant safety risk. For most gym-goers, lasso straps are a safer and more versatile option.