Buy bandages for bench press. Equipment for fitness and powerlifting: wrist bandages
Wrist bandages very helpful. They can easily add 5-5 pounds to your bench and will make heavy squats much easier.
Wrist wraps are legal by most powerlifting associations and can easily be used in competition.
What are you getting yourself into? b: 10,000 characters, 10-15 minutes of reading.
Keywords: wrist bandages, prevention of elbow and hand injuries in powerlifting.
Selection of hand bandages
Wrist wraps have two length options: 50 and 61 cm. If you want to get everything from your equipment, then 61 centimeters is your choice.
But you need to understand that this length is enough to wrap not only the hand, but also the arm up to the elbow. In most cases, a bandage length of 50 centimeters is enough - in the end you are bandaging not a leg, but a hand.
The hand is always a rather narrow part of the body.
Bandage length: 50 centimeters.
Selecting hardness
Unlike knee bandages, hand bandages do not have a clear gradation of hardness. If you look at knee wraps, there are three categories:
1. Soft winding (usually white or light color)
2. Medium winding (usually blue or blue)
3. And hard winding (red)
The hand bandages are all the same. Some manufacturers say their wraps are tougher than others, but there are no clear categories.
It seems to me that the quality of the winding is more important in hand wraps than the stiffness of the fabric, but no one is stopping you from trying several different options and seeing what you like best.
Rigidity: try different options
Choosing a manufacturer of hand bandages
The two most common manufacturers are Inzer and Titan. Bandages are also produced by a newcomer to the market - SBD.
Everything is allowed in the IPF, so you can take it with confidence.
Which brand of hand bandages should I choose?
If there is still some point in arguing when choosing knee pads (we will have a separate article about this), then the bandages (again, from my point of view) are all the same.
Take what is cheaper.
I'm currently using Titan and am completely satisfied with it.
How to wrap wrist bandages
The winding process is simple. These are not knee wraps where there are two wrapping options and it takes time to perfect the technique.
The bandages come with Velcro, so they definitely won't fall off in the middle of the approach. All you need to do is wrap the bandage fairly tightly around the middle of the joint.
If you compete, carefully read the rules of your federation - for example, the IPF clearly states that bandages should not go higher than 2 cm from the center of the joint.
SHOW AN EXAMPLE OF WINDING GOOD AND BAD - PHOTO
Otherwise, the rules for winding wrist bandages are no different from winding regular ones. elastic bandage- you need to wrap it tightly, but so as not to interfere with the normal flow of blood.
Wrap evenly so that the bandage is evenly tight along its entire length. To do this, you need to take the bandage not by the end, but pull off a section of the bandage that is approximately 10-15 centimeters below the wrist.
Wrist wraps for bench press
Wrist wraps should primarily be used for bench press (and standing press). In this case, they help keep the wrist straighter, which greatly affects how the barbell moves.
Ideally, the forearm-hand line should be straight. This will prevent you from losing strength when performing the press.
You can try it yourself - as soon as you bend your wrist back too much, it becomes much more difficult to press.
Wrist wraps for squats
When doing barbell squats, wrist wraps will not add pounds to your weight. Only if before this you held your elbows and hands very incorrectly.
But wrapping bandages tightly enough will reduce the pressure of the barbell on your elbows. And this is very correct, since elbow tendonitis is a very common problem for those who squat a lot.
Heavy weight, one way or another, affects the elbows. And the less weight there is on elbow joint, the better he will feel.
Wrapping the wrist tightly takes some of the weight on itself and takes it off the elbows. You will immediately notice the difference.
Wrist wraps for deadlifts
The least common scenario for using bandages is deadlift. In this case, the bandages are not intended to add kilograms to you, nor do they help relieve stress from your wrist or elbow.
Then what is the point of using them when deadlifting?
Tighter grip.
With a tightly wrapped wrist, it will be more difficult for you to spread your fingers to the sides than with a loose hand. This is not much help, but it is quite sufficient.
Plus, it doesn't hinder you in any way from performing the movement—so you're free to try.
Question for readers
Do you use wrist wraps? Which company? In what exercises? I use all three - the difference in deadlifting is also significant for me, especially on maximum and submaximal weights.
For the squat, I only lift bands with weights that are 80% of my max. This is not a special number, I just don’t feel a fundamental difference up to this level.
In the bench press, I try to wrap the bands at 60% of my maximum. To be honest, I just don’t want to injure my wrist.
IN modern world more and more often people lead sedentary image life, works with a computer. There is no time allocated for physical activity, which are simply necessary for the normal development of the body and promotion of health. Literally ten years ago no one thought about this state of affairs. But recently, active promotion of a healthy lifestyle has begun, and many people have started working out in gyms.
A healthy lifestyle without injuries is great!
It is, of course, good that people have begun to think about their health, proper nutrition, throw bad habits. In the case of a gym, do not forget that in addition to large muscles And beautiful figure he can give you many painful injuries if you do not follow the techniques correct execution exercises and use sports equipment to prevent various injuries to muscles, ligaments, and joints. For example, such as wrist bandages for bench press.
Any task must be approached wisely, especially in power sports, in otherwise There is simply no avoiding injuries that can last a lifetime. In the late 90s and early 2000s, there was fairly little literature on powerlifting and bodybuilding, so most young athletes consulted experienced trainers, thereby maintaining your health.
Today, it is enough to go to any resource for “jocks”, where you can find hundreds of programs, as well as many different methods for preparing an athlete for competitions, etc. Due to such a large number of sources, more and more athletes are beginning to think that they are already they know everything and they don’t need a coach. Against this background, the number of injuries that people received during training is growing.
Muscles grow faster than the skeleton strengthens
One of the most common injuries sustained in the gym is damage to the joint and ligaments of the hand. This often happens because athletes train only the muscles and forget about strengthening the ligaments and hands.
A sharp increase in workload does not always have the best effect on the human body. It is a known fact that muscles can grow much faster than bones can strengthen, and a rapid transition of loads to a greater level of severity with a corresponding unpreparedness of the ligaments or joints leads to an increased risk of injury.
Dangerous exercises
If we talk specifically about the hand, then exercises with free weights are quite dangerous. For example, even with the correct wrist angle and arm position, painful sensations inside the wrist joint under heavy loads. You can also consider other popular exercises that are accompanied by heavy loads on the hand - deadlifts and others. All men want to have powerful back and pay a lot of attention to exercises for its development. Moreover, the weight used during such exercises can be more than 300-400 kg. Of course, joints under such loads without use sports equipment They won't last long.
There are exercises that are less difficult, but which also create a significant load on the hand. Basically, these are specific exercises with dumbbells, during which the hand is in an unnatural position.
Application of wrist bandages
In order to avoid such injuries during exercises, athletes use a wrist bandage. It really helps to prolong the functionality of the wrist joint and protect it from various injuries and sprains.
Indeed, due to the fact that the wrist bandage compresses the joint, the “strength of the hand structure” increases, and this allows it to carry heavy loads with a significant reduction in the risk of injury.
Powerlifting coaches recommend using a special wrist bandage for both beginning athletes and veterans of the sport. Regardless of how many years an athlete has been practicing, he must take care of his health, because even a minor injury received during training or competition can cause pain for a long time. If the hand is damaged, pain can remain for life, so you should not take risks, you need to use a wrist bandage.
What to do to keep your hand healthy?
To maintain the performance and health of your hands, in particular the wrist joint, special hand bandages are an indispensable means of protection. They help to avoid injuries both when performing heavy basic exercises and light ones that isolate certain muscle groups, exercises in which there is an increase in the load on the hand.
When buying carpals, you need to take into account their length, as well as width. After you put it on, your hand should not be pinched so that blood stops flowing into the hand - this can have bad consequences. Also, after rewinding, the hand should not move freely, but should be well fixed in one position - only in this case will the bandage take on part of the load. A good option Inzer hand bandages are considered, the manufacturer of which has already established itself in the market sports accessories as a manufacturer of high-quality and reliable products.
The wrist joints are the most vulnerable. Partly because the hand has a very complex structure and consists of a large number of small bones, ligaments, and cartilage.
Athletes get most injuries early professional career when loads increase sharply, but the body is not yet accustomed to them and has not had time to build up enough tissue that can withstand overloads. This applies primarily to the ligamentous apparatus. With a lack of nutrients, human tissues do not have time to grow, and sometimes the morphological structure of the body simply interferes. For example, if a thin-boned athlete with low muscle mass by nature decides to become a professional in a strength sport, then he will have to try very hard to look on par with his rivals, who can easily gain 10–20 kg during the bulking period muscle mass. And regular food won't help here. God grant that your health endures.
Therefore, along with nutrition correction, it is worth thinking about how to use hand bandages as additional means protection.
In what sports are wrist wraps used?
A wrist bandage is a necessary element of sports equipment. It is used mainly by security forces - athletes who engage in strength sports:
- Weightlifting;
- powerlifting;
- body-building;
- boxing;
- martial arts.
Bandages for hands are also used in artistic gymnastics for training on parallel bars, rings, and horizontal bars.
The workload in professional sports is much greater than in amateur sports. Not to mention training occasionally, although in such a situation you can also get injured. Not exercising for a couple of months and then giving it a full load is not serious and will not bring any benefit. It is better to use protective equipment and exercise with light loads much more effectively.
Professionals are not stopped by either pain or the rehabilitation period after an injury. For them, the main thing is the result. And even better – great results. Therefore, training bandages are the minimum that an athlete who decides that he is a pro should have.
Types of hand bandages
There are 3 types of hand bandages:
Fabric
Power
Elastic
There are hand bandages for beginners and professionals. The former are more elastic, perform a supporting function and teach the athlete to be disciplined in terms of using equipment. Weights and loads on initial stage not so large as to cause damage to health. IN this period You can get by with wristbands.
The latter are designed to create strong compression in order to protect against ligament tears and increase weight gain. Therefore, the material of hand bandages is more rigid. Wristbands are ineffective here, as they tend to come unfastened at the wrong moment. They are effective, but require much more pressure to prevent injury to the athlete. And the point here is not in the technique of performing the exercises, but in the extreme loads that need to be constantly increased. Many people mistakenly assume that if technical point is observed, then you can do without bandaging the limbs. Experience comes with injuries, but most often injuries come alone.
Bandages are distinguished by size:
- S is used for bandaging the hands of adults, as well as the feet of children;
- M – for damage to the elbow and ankle joint adult, forearm; in children - with injuries to the knees and shoulders;
- L and XL in adults are used for injuries of the shoulder, forearm, lower leg, knee joint; in children - hips and heads;
- XXL and XXL – head and thigh in adults and abdomen, pelvis and perineum in children;
- 3XL - only for adults with injuries to the abdomen, chest, perineum and pelvis.
Determining the advisability of using an elastic bandage of one size or another is the responsibility of a sports physician.
If metalworkers (those who work with iron in the gym) use dense bandages as a dressing material, but shorter in length, then boxers use long, thin wrist bandages on their fingers and wrists. This is due to the fact that more layers need to be wound. They are more suitable for good joint fixation. The technique for wrapping a boxing bandage is also different.
How to wrap a wrist bandage
Step 1.
Turn your hand palm down and thread thumb in a loop
Step 2.
Wrap a hand wrap around your wrist
Step 3.
Tighten the wrist bandage around your wrist and secure with Velcro. Experiment to understand how tightly you need to tighten the bandage so that it does not hinder the movement of the hand during exercises.
Step 4.
After tightening and securing the wrist bandage, remove your thumb from the loop.
All is ready!
Mesh-tubular bandages
The elastic tubular bandage is made of elastic fabric in the form of a mesh. It contains both synthetic and natural fibers. Can be used for any parts of the body. Does not compress fabrics, which allows them to breathe freely. Does not interfere with blood circulation in the damaged area.
Can be used to apply a bandage to the hand, big toe, and foot. In this case, the length should be such that the damaged area is immobilized and fixed. Up to 3 meters of elastic mesh tubular bandage may be needed.
After wrapping, clips should be used to secure the bandages. To do this, the end of the bandage is tucked under the previous layer and fastened with special metal clothespins.
Important!
The benefits of bandaging limbs during training should not be underestimated, since treatment after an injury is a much more expensive “pleasure”.
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Press wrist wraps are a very useful piece of equipment. Thanks to the use of such equipment, you can lift more weight. In addition, wrist wraps are not prohibited by powerlifting associations. Therefore, they can be used not only during training, but also during competitive practice.
Purpose
For what purposes is a wrist bandage used? Such equipment allows you to protect the athlete’s joints and ligaments from accidental damage. After all, when the conversation turns to lifting impressive weights, such cases are not uncommon. Among other things, using a wrist bandage, you can achieve improved strength in powerlifting.
By tightly wrapping his hands, the athlete provides so-called compression to his limbs. The wrist becomes inactive and is fixed in a certain position, which makes it possible to improve the quality of the grip sports equipment. The options for using hand bandages are not limited to this. This equipment is used by athletes during rehabilitation after injuries.
Varieties
What types of bandages exist for fixing the hands? Manufacturers of such equipment produce products intended for athletes with a specific level of training. Thus, novice athletes are offered bandages with a high elasticity index. The equipment of this plan provides increased ease of use and is suitable for working with light weights.
More experienced athletes need to use stiffer products. For their manufacture, dense and high-quality material is used, which contributes to the most reliable fixation of the limbs in the wrist area. It is recommended to use such bandages when it is necessary to work with impressive weights.
Such equipment also differs according to the length parameter. Bandages with a length of 30 to 50 centimeters are considered standard. There are longer options - up to 90 centimeters. The larger the parameter, the more effectively the product fixes the joints and ligaments of the limbs.
What can be said about the products of individual manufacturers? On this moment The wrist bandages Inzer, Titan, and Metal are in highest demand among experienced athletes. It is wrong to say that the products of some brands are significantly worse than others. The choice of a specific option depends on the individual requirements and tasks assigned to the athlete.
Features of application
How are wrist bandages wrapped around limbs? The process is quite simple. Even beginners can cope with the task. The bulk of samples of such products contain Velcro. The latter make it possible to firmly fix the bandage so that it does not fly off the hand under the most severe loads. All that is required of the athlete is to wrap the wrist bandage tightly in the middle of the joint. In this case, the product should not be displaced more than a few centimeters from the center of the joint. Otherwise, the likelihood of accidental injury increases significantly. It is also important not to overdo it, because tightening the bandages too tightly will interfere with normal blood flow.
