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Wrist straps can be applied to a wide range of exercises and not only enhance grip but also appear to:

Increase the engagement of major muscle groups (1).

Activities that require a tight grip, (power cleans, snatches, deadlifts) there is a reflexive co-contraction in the elbow flexor group (bicep / tricep). Biomechanics specialists have found that:

Wrist straps reduce the co-contraction of the elbow flexors and finger flexors. Therefore:

Wrist straps enable improved lifting techniques and an increased load on the target muscle (1).

Straps serve as a solution to a common challenge faced by many competitive lifters and athletes when handling near-maximal weights:

Grip strength becomes the weak link in pulling movements (1, 7).

This issue is caused by various factors that have been observed to impede lifters' grip strength:

FIVE Key Factors Impeding Your Grip Strength:

Factor #1 - Insufficient strength in finger flexors

Strengthening weak finger flexors is challenging, often requiring heavy isometrics. Until substantial finger flexor strength is achieved, it's advisable for lifters to focus on diligent training of the posterior chain, ensuring a full range of motion. Straps can assist in this training approach (1).

Factor #2 - Short fingers

Short fingers pose a disadvantage for lifters. To compensate, many try hook grips, especially bodybuilders. But this method may be ineffective if the fingers are too short. In such cases, using straps becomes beneficial, enabling these lifters to perform exercises without compromises (1).

Factor #3 - Grip Fatigue

In heavy, slow lifts like the deadlift, timing is crucial, contributing to potential grip failure. Powerlifters usually complete a deadlift in 5-8 seconds, demanding sustained maximum finger flexor contraction. Failure to maintain this engagement level can lead to grip limitations, hindering successful completion of the lift (1).

Factor #4 - Correct deadlift form

Proper deadlift form, recommended by biomechanists, involves the bar brushing against the thighs for mechanical efficiency and lower back strain reduction. However, lifters with larger thighs may face increased friction, causing grip challenges. Straps can alleviate this issue by preventing grip loss and ensuring a secure hold on the bar (1).

Factor #5 - Sweat and loss of friction

Excessive perspiration on the palms can lead to reduced friction and grip. In such cases, straps serve as a reliable solution to overcome this issue and ensure a secure grip (1).

Strap usage leads athletes and competitive lifters to a notable increase in perceived strength (1).

5 Advantages Of Wrist Straps

  • #1

    Allows lifters with weak grip to continue progressing in weight, handle heavier loads and increase their overall lifting capacity (1).

  • #2

    Enables lifters to isolate and target primary muscle groups in each exercise, minimising the load on secondary muscles (1).

  • #3

    Provides a psychological boost, empowering lifters to handle heavier weights with increased confidence and mental focus (1).

  • #4

    Serve as a vital safety precaution by preventing accidental bar drops during weightlifting, ensuring a secure grip and reducing injury risk (1).

  • #5

    Allows lifters to concentrate solely on lifting the weight without worrying about their grip, enhancing their focus and performance (1).

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Pairing straps and a belt significantly reduced perceived exertion by 54.1% during deadlifts vs. not using a belt and straps (3).

The use of straps as hand guards, has been found to effectively reduce the perception of local pain in the palm of the hand (4).

Pairing straps and a belt significantly reduced the time required to complete a deadlift by 10.8% vs. not using a belt and straps (3).

Did You Know?

Omni Grips can:

Increase your neural drive!

Feeling pain in the hand muscles during lifting exercises can impair neural drive, leading to reduced motor unit coordination and compromising performance (8).

As Omni Grips acts as a second skin between your hand and the bar you will decrease the pain felt in the hand during lifting.

More Fun Facts

  • Lifting belts and wrist straps are recommended to improve lifting kinematics and promote proper form during deadlifts (3). 

  • The use of straps DOES NOT have any negative impact on wrist extensor strength (2).

  • Grip strength plays a crucial role in fitness training and is often the weakest link between the lifter and the load (5).

Congratulations!

You've read the science behind the use of Omni Grips within the gym!

What's next?

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References

Study (1): McClellan, T. (1988). EQUIPMENT UTILIZATION AND CONSTRUCTION #3: Considerations in implementing wrist straps into a strength training program. Strength & Conditioning Journal, 10(2), 50-52.

Study (2): Stonecipher, D. R., & Catlin, P. A. (1984). The effect of a forearm strap on wrist extensor strength. Journal of Orthopaedic & Sports Physical Therapy, 6(3), 184-189.

Study (3): Fong, S. S. M., Chung, L. M. Y., Gao, Y., Lee, J. C. W., Chang, T. C., & Ma, A. W. W. (2022). The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters: An observational study. Medicine, 101(7), e28918.

Study (4): Júnior, J. L. N. S., Passos, R. da S., Oliveira, A. A., Silva, J. R. D. da, Souza, R. S., Passos, R. da S., Machado, M., Koch, A. J., & Pereira, R. (2021). The influence of hand guards on explosive force and pain and exertion perception in a hang holding task. SGJ, 13(1), 107-1.

Study (5): Church, J. B., Allen, T. N., & Allen, G. W. (2016). A Review of the Efficacy of Weight Training Aids. Strength and Conditioning Journal, 38(3), 11-17.

Study (6): Grip LS. (n.d.). What to Do When Deadlifts Become a Forearm Workout. 

Study (7): Vuk, S., & Bašić, L. (n.d.). The Effect of Lifting Straps on Pull-Up Repetition Number. In 9th International Scientific Conference on Kinesiology (pp. 339).

Study (8): Madeleine P, et al. (2010). Changes in the degree of motor unit synchronization following training-induced muscle pain in humans. Experimental Brain Research, 205(1), 69-77. doi:10.1007/s00221-010-2342-1.