Wrist Wraps vs Lifting Straps: Key Differences, Benefits, and When to Use Each

You’ve probably seen lifters using all kinds of gear in the gym: belts, knee sleeves, wrist wraps, and lifting straps for weightlifting or bodybuilding. But two of the most commonly confused accessories are wrist wraps and lifting straps. Despite sounding similar, these tools serve very different purposes - one is designed to support your wrist joint during pressing movements, while the other helps you lock onto the bar during heavy pulls.

So, which one is right for you? In this guide, we’ll break down the key differences between wrist wraps and lifting straps, explain how each works, highlight their pros and cons, and help you decide when to use them for the best results in your training.

Clearing Up Some Confusion: Wraps vs. Straps

Before we begin, we need to address some common confusion to ensure we’re talking about the same thing.

This has to do with the terms “strap” and “wrap”.

1. Wrist straps and lifting straps are the same thing. Wrist straps and lifting straps are simply different terms for the same thing. These are strips of tough fabric that wrap around and then wrap around a barbell, connecting the lifter to the barbell. This removes limitations of a weak grip and allows more volume or heavier loads (Trahey et. al, 2023)

You may even see these referred to as “weightlifting straps,” but they’re the same thing.

2. Wrist wraps help support the joint. Wrist wraps are a completely different lifting tool. These are very long strips of slightly stretchy yet durable material that wrap around the wrist joint. When applied correctly, this helps support the wrist joint for lifting movements. You can use these to strengthen the joint for heavier lifts or as a prehab/rehab tool.

So, to simplify:

• Wrist straps and lifting straps = grip support
• Wrist wraps = joint support

What Are Lifting Straps (and Wrist Straps)?

Lifting straps are designed to help lifters maintain their grip when lifting heavy weights. They reduce the need for forearm and hand strength by creating a secure connection between your wrist and the bar.

How They Work

• A strap loops around your wrist.
• The long end wraps around the bar multiple times.
• The friction between the strap and the bar helps “lock in” your grip.

This means you don’t need a crushing grip to hold onto heavy deadlifts, rows, shrugs, or pulldowns. (But don’t forget about grip training!)

In general, lifting straps for bodybuilding are used to maximize volume for hypertrophy. On the other hand, they’re used in strength training to increase maximal loads.

Benefits of Lifting Straps

• Push past grip fatigue: Your back can handle more than your grip allows. Straps let you train your larger muscles to failure without being limited by hand strength.
• Overload for growth: Essential for bodybuilding-style training, where hitting failure in the lats, traps, or erectors is more important than grip endurance.
• Target the intended muscle: Using lifting straps can help shift energy and muscle activation to the intended muscle (Lemus et. al, 2024)
• Reduce injury risk: Prevent bars from slipping mid-rep, especially on high-rep or very heavy pulling sets.
• Versatility: Can be used on barbells, dumbbells, cable attachments, and even strongman equipment like farmer’s handles.

There seems to be a lot of confusion surrounding the use of lifting straps, mainly that they’ll make your grip weak. While they can, this is highly exaggerated and can actually improve your performance.

We actually feel that lifting straps are very beneficial when used appropriately, so we made an entire article to check out!

Drawbacks of Lifting Straps

• Grip reliance: If you overuse them, your forearm and grip strength might lag behind.
• Competition rules: In powerlifting and Olympic lifting, straps are typically not allowed for max attempts.

The biggest issue with lifting straps comes from a misunderstanding of how they’re used and big opinions. 

Many younger or new lifters abuse them and use straps for workouts that aren’t appropriate. On the flipside, some lifters refuse to use them from what seems to be an ego stance.  

When used correctly, they’re awesome tools. If you’re looking for a pair, check these out!

What Are Wrist Wraps?

Unlike straps, wrist wraps don’t touch the bar at all. Instead, they wrap tightly around the wrist joint, providing stability and support during pressing or overhead lifts.

How They Work

• The wrap is wound around the wrist, across the joint.
• When fastened, it increases joint compression and reduces hyperextension.
• This allows the lifter to press heavy weights without excessive strain on the small wrist structures.

In general, wrist wraps are seen in the strength world when lifting maximal loads. However, wrist wraps for bodybuilding are used when performing high-volume sessions.

Benefits of Wrist Wraps

• Joint protection: Keeps the wrist from bending too far back during heavy presses (Coutinho, M., 2007)
• Stronger pressing: Provides a more stable base when benching, shoulder pressing, or performing Olympic lifts.
• Injury prevention: Especially useful for lifters with past wrist pain, sprains, or instability (Coutinho, M., 2007).
• Confidence boost: Many lifters feel more secure unracking and handling heavy loads.

Compared to lifting straps, there’s less research on wrist wraps for weightlifting performance, as most research is done on general everyday activities. However, there’s plenty of anecdotal evidence with intermediate and advanced lifters.

We at SFS recommend them when used appropriately. Similar to lifting straps, you don’t want to abuse them.

Drawbacks of Wrist Wraps

• False security: They won’t fix poor technique. Overreliance may hide underlying mobility or form issues.
• Not for pulling: Wrist wraps don’t help with grip; they only stabilize the joint.

The largest issue with using wrist wraps is incorrect placement. You’ve likely seen a lot of lifters walking around the gym with the wrist wraps sitting high on their wrists like a bracelet.

This is doing nothing!

When using wraps, you must wrap them tightly around your wrist joint! When applied correctly, you should have minimal range of motion in your wrist.

If you’re looking for a pair, check these out!

Key Differences Between Wrist Wraps and Lifting Straps

References 

1. Coutinho, M. (2007, September). The wrist wrap as a protective and performance enhancing device in powerlifting [PDF]. https://d1wqtxts1xzle7.cloudfront.net/61970062/wwcoutinho-libre.pdf
2. Lemus, S. A., Volz, M., Chen, C.-B., Mann, B. J., & Travascio, F. (2024). The use of lifting straps during snatch alters muscle activation patterns. International Journal of Sports Science & Coaching, 20(1), 264–274. https://journals.sagepub.com/doi/abs/10.1177/17479541241296023 
3. Trahey, K. M., Lapp, E. M., Talipan, T. N., Guydan, T. J., Krupka, A. J., & Ellis, C. E. (2023). The effect of lifting straps on deadlift performance in females. Journal of Strength and Conditioning Research, 37(10), 1924–1928 https://journals.lww.com/nsca-jscr/abstract/2023/10000/the_effect_of_lifting_straps_on_deadlift.2.aspx?context=latestarticles