Wrist wraps are standard equipment for many strength athletes and powerlifters. They are intended to stabilize the wrist joint, reduce overload, and ideally enhance performance. But what does current research actually say?
Prevalence and Use
A recent US investigation found that more than 70 percent of powerlifters use wrist wraps during squats and almost 90 percent during the bench press (Harris et al., 2023). They are particularly common in competitions. Flexible and stiff wraps in various lengths are used across regions, but neither style, length, nor perceived tightness showed any correlation with maximal strength performance (Harris et al., 2023).
Impact on Strength and Endurance
Several studies show consistent results. Wrist wraps do not improve maximal strength, repetitions, or movement speed in the bench press. Harris et al. (2024) tested both flexible and stiff wraps in trained men and women and found no significant difference compared to lifting without wraps. A Brazilian study with CrossFit athletes also found no effect on handgrip strength or fatigue resistance (Takemura et al., 2023). Wrist taping, an alternative method, also failed to increase the number of repetitions in the bench press (Miller et al., 2018).
Subjective Perception
Although no objective performance benefits were observed, many athletes report a stronger sense of stability when using wraps (Harris et al., 2024). This perceived support may provide a psychological advantage in heavy attempts or competition settings. However, it often comes with increased discomfort (Harris et al., 2024).
Grip Width and Joint Loading
Grip width is another important factor that influences joint stress in the bench press. Research shows that a narrow grip increases loading on the elbow joint while enhancing activation of the triceps brachii, anterior deltoid, and clavicular head of the pectoralis major. In contrast, a wide grip reduces elbow stress but increases the mechanical demand on the shoulder joint, particularly activating the sternocostal portion of the pectoralis major (Mausehund et al., 2022). No specific studies have examined wrist range of motion or joint loading in relation to bench press grip width. Consequently, no precise conclusions can be drawn in this regard.
Practical Recommendations for Training and Competition
Even if wrist wraps do not boost performance directly, they can still play a role in training and competition. Athletes who feel their wrists are unstable during heavy lifts often benefit from the added support. This can be especially useful during the bench press or overhead lifts such as push press or jerks. It is recommended to use wraps strategically rather than constantly. A practical approach is to wear them for top sets or maximal attempts while completing lighter training sessions without them to ensure wrist muscles and connective tissue continue to adapt. Coaches should also emphasize technique and wrist strength development before athletes rely heavily on wraps.
Conclusion
Wrist wraps are not a performance enhancing tool in terms of measurable strength or endurance gains. Their main benefit lies in the subjective sense of stability and potential reduction of joint stress. For many athletes this can be valuable in high intensity situations, but they should be used thoughtfully and not as a substitute for proper training and technical execution. In Powerlifting the principle is: we want as much stability or at least the feeling of stability as possible.
Written by Coach Lisa Schaake
References
Harris D R Cardaci T D Cintineo H P Pham R D Dunsmore K A Funderburk L K and Machek S B 2023 A cross sectional examination of wrist wrap use prevalence and characterization for ergogenic purposes in actively competing powerlifters International Journal of Strength and Conditioning 3(1) https://doi.org/10.47206/ijsc.v3i1.185
Harris D R Cardaci T D Cintineo H P Funderburk L K and Machek S B 2024 Wrist wraps do not affect barbell bench press muscular strength power or endurance in resistance trained men and women Journal of Strength and Conditioning Research 38(12) e708–e715
Kolber M J Beekhuizen K S Cheng M S S and Hellman M A 2010 Shoulder injuries attributed to resistance training A brief review Journal of Strength and Conditioning Research 24(6) 1696–1704
Mausehund L Werkhausen A Bartsch J and Krosshaug T 2022 Understanding bench press biomechanics The necessity of measuring lateral barbell forces Journal of Strength and Conditioning Research 36(10) 2685–2695
Miller H F Larney H N Emerich B Fogg K Sanders J I and Paulson S 2018 Does wrist taping improve performance of a bench press exercise International Journal of Exercise Science Conference Proceedings 9(7)
Takemura R L Ortolani C C Saito M Escudero R B Nakamoto J C and Sorrenti L 2023 Effect of wrist wrap in handgrip strength in CrossFit Acta Ortopédica Brasileira 31(3) e266236