There are a lot of mixed opinions if you should use pull-up straps or not while working out. What’s the verdict, well let’s take a look at the pros and cons.
Are using wrist straps better for pull-ups? It depends on what kind of goals you are trying to achieve. If you are a beginner it will help you do more reps and with more control. Focusing on the muscles you are targeting with good form is key. Also, it can help with building a better body. While the downfall is it can take away from strength gains and wrist mobility. This would be people looking for performance or strength improvement.
The pros and cons of using wrist straps for pull-ups.
- Good for beginners
- Helps perform extra repetitions when you would normally fatigue
- Helps with your form allowing you to focus on muscle groups being worked
- Not optimal for muscle fiber recruitment in hands, wrist, and forearms
For Starters, what are Lifting Straps?
As mentioned earlier there are benefits with weight lifting straps as well with a lot of advice that they are garbage. Unless you are an athlete or trying to improve overall strength you will be fine.
Weight lifting straps are exactly that, straps that you put on your wrist to help you perform more reps. They are used for pulling type exercises. They are great for any pulling exercise but I really like them for pull-ups.
To use, you will take the loop and wrap it around your wrist and wrap the other end of the strap around the pull-up bar, barbell, or dumbells. It works by connecting your hands to the weight.
It will help you perform those extra reps when your grip strength wears out but your muscles don’t. Allowing more stimulation to the muscle groups targeted.
What kind of material are the straps made from?
There are multiple different materials you can buy them in. Ranging from leather, Cotton, and nylon.
Cotton
Good old cotton is the most common material for the weight lifting straps. For those hard workouts, the cotton can help also absorb sweat. This is important because getting the best grip will effect each rep.
The weight lifting straps made from cotton can take a few lifts to break in. Usually, an average of 3-5 workouts and they will start to adjust to your liking.
Leather
While cotton is one of the most forms of material used, leather is not. Leather is used more preference, as it is the least popular. Leather will have a different feel to it versus the other two materials.
While leather can handle heavy stress put on it from lifting heavy weights, it does not hold sweat very well. Leather straps have been known to also need to be adjusted during the workouts multiple times.
Overall as I mentioned earlier it does handle stress very well though and will take less time to break in. Usually between 2-3 workouts to break in.
Nylon
A pretty common material used like cotton. Nylon can be a little rough on the skin while breaking it in. Usually, this kind of strap can take the longest to break in out of the three. Usually between 4-6 workouts to get a comfortable fit.
Different types of Wrist Straps
Lasso
The Lasso strap is the most popular. As explained earlier, you will put your wrist into the hole and wrap the remaining around the bar.
In a lasso wrap, you will pull the strap to adjust the tightness around your wrist for added support.
Will I lose forearm strength and size?
While it is important to have equal strength from your wrist to your forearms up to your biceps. It is not as important for beginners or those who are looking to have an aesthetic body.
Your forearms are type 1 muscles (also called “slow twitch fibers”) and do not fatigue easily. On the flip side, they are not very powerful as well. In theory where your other major muscles groups (type 2 fibers) are stronger and will fatigue quicker.
It would make more sense to use straps to get in a few extra reps with good form and to stress the type 2 muscle fibers more. You will be getting more bang for your buck essentially.
What if I’m an Athlete or a Power Lifter?
In this case, it could be more of an issue. Even though you can still have good strength and be athletic while using wrist straps for pull-ups. In my experience, it is better for most to use them without much being sacrificed.
Times where you wouldn’t want to use them if you are an athlete, powerlifter or doing Crossfit. Especially if competing in an event such as CrossFit where you’ll be doing a lot of pull-ups and won’t be able to use them. Then, of course, you will not want to use them.
For the average guy looking to lose the dad bod, then using wrist straps for pulls ups will be a good decision.
What is one of the best brands?
Versa Gripps Pro
Versa Gripps Pro is one of the best brands that I’ve found. There are also other great brands such as Harbinger. Versa Gripps has many good reviews and is one of the most durable and trusted wrist straps you can find.
They come in nine different colors giving you multiple varieties to pick from. Made in the USA! Multiple different sizes, Extra Small, Small, Regular, and Extra Large.
Made Hypo-Allergenic, Anti Microbial, and Anti Bacterial Grip material. They have built-in arch for Carpal Tunnel support. The wrist straps protect hands from nerve damage while promoting healthy circulation in the hands and wrists.
Summary
I highly recommend using wrist straps for pull-ups and other exercises for that matter. The sacrifice of not building as much strength in your forearms versus your other bigger muscle groups is well worth the tradeoff.
If you are really that concerned about building strength in your forearms you can do dumbell or barbell wrist curls. While not recommended for athletes, power lifter, or crossfit I would recommend for the average guy looking to build muscle and burn fat.