There are many accessories on the market that are available for CrossFit athletes, lifters and pole dancers including straps, wraps, knee sleeves, belts, and lifting shoes, and in my personal opinion, wrist wraps are among some of the most misused and overused support accessories for both lifting and pole dancing motions that require an amount of flexibility for optimal support.
Wrist wraps are meant to provide ample support to the wrist joint while performing heavy or maximum effort lifts in pressing motion, as well as overhead lifts.
In terms of Pole Dancing, there is only wrist wraps for lifters and not pole dancers who need flexible support on the wrist. Looking for pole dance wrist support for pole dancers? then check out our wrist wraps and read the reviews and we offer Free shipping over $50 and 30-day returns..
These types of lifts tend to pull the wrist into excessive extension under load, and can then result in compromised wrist mechanics, potential injury, and incorrect or failed lifts. I don’t mean to say that wrist wraps are not a useful tool to have, I just have noticed that most people don’t use them in the correct way.
The following are a few tricks to help you use wrist wraps correctly so you get the most out of your training:
I have included annotations for Lifters and pole dancers as there are variations
Don’t wear your wrist wraps while warming up
Lifter Tips: Wrist wraps are not required when moving 60% of your 1-RM press. I usually only recommend wearing wrist wraps to athletes who will be lifting max or near-max loads for training that day.
Wearing your wrist wraps all the time will make your dependent on them and will severely limit your development of strength in both your wrist flexors and extensors. If you look around your gym, you should notice that the strongest athletes there will only occasionally wear their wrist wraps.
Pole Dancers tips: If you are going to do any kind of pole elements that are intensive on your wrists then you should be using flexible wrist wraps which you will find from our store, however, it is optimal to wear them throughout your training session without any complications from any other regular wrist wraps.
Be sure not to tie your wrist wraps too low
Lifter Tips: It is important to remember that your wrist wrap is meant to support your wrist joint. Wrapping this accessory lower than your wrist joint itself basically turns the wrap into a glorified forearm bracelet and it will not provide any support to the joint.
When tying a wrist wrap, be sure that it covers the wrist joint properly so there is enough support to prevent unnecessary wrist extension; a good rule of thumb is to have the top of the wrap against the base of your hand.
Pole Dancer Tips: Quite the contrary with Sneakydeez wrist wraps, its advisable to wear the wrist wraps so they are covering your carpal bone area to ensure your wrists are fully supported.
Are you using the right kind of wrap?
Lifter Tips: There are mainly two types of wrist wraps available on the market: the first are cotton wraps such as Strength Wraps which are thinner and more flexible, and powerlifting wraps that are much thicker, bound with Velcro, and provide better wrist support.
When attempting to max out a movement such as a bench or shoulder presses, I advise most athletes to use the thicker type of wrap. If you are trying to max out a clean and jerk, or snatch, then a thinner wrap might be a better choice as it allows a little more range of motion in your wrist joint. To do both a snatch and jerk, you will need to slightly extend your wrist.
Pole Dancer Tips: the Same methodology mentioned in the lifters tips is applied here with pole dancers. Fortunately, Sneakydeez offers these features and help the wrists stay flexible while ensuring the right support.
It highly recommended staying away from wrist wraps like cheap and traditional lifting wrist wraps for pole dancers that offer less wrist flexibility as they compromise the overall wrist support and will likely lead to an injury.
Must Read: Check out the do’s and don’t of wrist placement grip on Vertical Wise
Wraps are not always necessary for most gymnastic and dance pole movements
Unless you are going to wear a leotard and perform in a circus or a high impact pole dance choreography, or compete in an actual gymnastic/poledancing event such as a pommel horse or vault, you likely don’t need to wear wrist wraps in order to do bodyweight exercises such as ring dips, handstand push-ups or even flag like elements on the pole.
There are exceptions to such as if you had a wrist injury to begin with, or if an athlete wanted to wear a wrap in order to protect their skin while doing a high number of muscle ups with a false grip. Though, wrist wraps that provide a lot of support are not a requirement for many of the gymnastics or pole dance elements that are usually performed in CrossFit or in the gym.
Wrist wraps should not be used to hide mobility and flexibility issues
Many people tend to wear wrist wraps in order to cover up any pain or discomfort while the wrist is extended such as the receiving position of a clean or while doing front squats, but wrist wraps will not make you stronger or more flexible. Athletes commonly experience pain or discomfort in their wrists when cleaning or squatting because of incorrect rack position, and this is usually due to poor upper body mobility.
Additionally, poor rack position can stem from incorrect thoracic extension, lack of shoulder flexion and external rotation, and weak wrist flexibility.
This also applies to Pole dancers and gymnasts, if you have a wrist injury is it not ideal to rely on wrist wraps to help with that existing injury. Its best to consult a doctor or have a rest period until you have restored complete mobility in your wrists before you start using wrist wraps and working out.