If you've ever felt like your grip strength was wearing out before your back, glutes, and arms did during exercise, you're not alone. This is one of the most frustrating parts of strength training for beginners and those lifting heavy to reach their one-rep maximum. This is where lifting straps come into play. These simple yet powerful tools mean the difference between achieving a new personal record or leaving the bar early.
Whether you're perfecting your Romanian deadlift or finishing a pull day workout, knowing how to use lifting straps can take your workout to the next level.
In this guide, I'll detail everything you need to know about lifting straps, from understanding what lifting straps are and when to use them to how to use weightlifting straps correctly. We'll explore their pros and cons, compare lifting straps to wrist straps, and even highlight some of the best lifting straps on the market. Whether you're new to weightlifting or an experienced lifter looking to excel, this guide will equip you with all the tools you need to maximize your performance and prevent grip failure from holding you back.
Editor's note: New lifters should avoid using lifting straps until they have completed their first year of training.
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What are Lifting Straps?
Lifting straps are sturdy, looped fabric (usually made of cotton, nylon, or leather) designed to help you grip the barbell during heavy lifting. It increases your grip strength by wrapping your wrists and the bar and allows you to focus on target muscles without worrying about your hands slipping.
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Types of Lifting Straps and Best Lifting Straps to Buy Now
If you're ready to add lifting straps to your gym bag, here's a list of five popular options that appeal to different preferences and lifting styles.
Loop Hangers
The most common type has a loop at one end that allows the strap to fit securely on your wrist. The free end is wrapped around the rod.
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Harbinger Padded Cotton Lifting Straps
The extra padding in the Harbinger Padded Cotton Lift Straps makes them ideal for long workouts, and the cotton material provides a strong yet comfortable grip.
IronMind Strong Enough Lifting Straps
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These nylon IronMind Strong Enough Lift Straps are built to withstand the heaviest lifts and are trusted by professional strongmen around the world.
Gymreapers Lifting Straps
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Gymreapers Lifting Straps are made of durable cotton, offer excellent grip and comfort, and feature reinforced seams for long life. Use these on your next deadlift day for more grip strength.
Figure 8 Belts
These straps form a figure-eight shape and rotate around the wrist and bar for a firm grip, providing maximum security.
Rogue Figure 8 Lifting Straps
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Rogue Figure 8 Lift Straps are perfect for heavy deadlifts. They wrap completely around the bar and your wrist, offering maximum safety.
Hook Hangers
These come with a metal or plastic hook that replaces wrapping the strap around the rod; This makes them a quick and easy option, although they may feel less natural.
Grip Power Pads Lifting Straps with Neoprene Padded Wrist
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The neoprene padding on these Grip Power Pads Lifting Straps provides extra wrist protection and the cotton straps provide a firm grip on the barbell or dumbbells. No matter what weights you're doing, these will be a great addition to your workout if you really want to push yourself.
Pro Tip: Make sure you use the correct lifting straps for Olympic weightlifting, especially the snatch. Deadlift straps do not unfasten securely during overhead movements!
Related: The Best Devices to Increase Grip Strength
How to Use Lifting Straps?
Knowing how to use weightlifting straps correctly can significantly improve your lifting performance. Here's a step-by-step guide to mastering them.
Step 1: Position the Straps
Insert your hand through the loop of the weight lifting strap so that it rests on the base of your palm. Tighten the strap around your wrist, leaving just enough slack for it to reach the barbell. Repeat on your other wrist.
Step 2: Wrap the Strap Around the Rod
Once the strap is secured to your wrist, wrap the excess fabric around the barbell. Wrap it tightly, making sure it doesn't slip. For heavier lifts, you may need to do this two or three times.
Step 3: Gripping and Turning
After wrapping, grip the barbell as usual. For added safety, rotate the bar slightly to tighten the lifting straps further and maintain a firm grip.
Pro Tip: Practice tightening and loosening your lifting straps before your heaviest sets.
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When Should You Use Lifting Straps?
Lifting straps are useful for pulling exercises where grip strength is a limiting factor. However, it is important not to rely on straps for every lifting operation. Use them carefully and strategically; especially for your heaviest sets and when grip becomes a limiting factor. This allows you to still develop grip strength over time. Here are some examples of when you might want to use lifting straps:
Deadlifts and Rack Pulls
As your strength increases, you may run out of grip strength before your back and leg muscles fatigue. Deadlift straps solve this problem by strengthening your grip, allowing you to lift heavier weights.
rows
Straps for barbell or dumbbell rows help hold the bar securely, allowing you to target your lower back and lower back more effectively.
Pullups or Shrugs
Use straps to prevent grip failure during high-rep pullup or shrug sets.
High Volume Drop Sets
During high-volume drop sets, where you reduce the weight and continue doing reps after reaching muscle failure, lifting straps can prevent grip strength from limiting your ability to perform final, intense reps. The extra grip helps maximize time under tension, especially in back- and biceps-focused exercises.
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Pros and Cons of Lifting Straps
Lifting straps can be a game changer in the gym, but they do have their drawbacks. Let's list the pros and cons:
Pros
- Increased Grip Strength: The primary benefit of lifting straps is their ability to strengthen your grip, allowing you to lift heavier weights, especially in pulling exercises.
- Reducing Forearm Fatigue: Your forearms fatigue much more slowly, allowing you to focus on the target muscles rather than worrying about gripping.
- Prevents Hand Calluses: Straps can also minimize callus formation by protecting your hands from the harsh knurling of the barbell.
- Helps overcome plateaus: If you've reached a plateau in strength due to grip issues, weightlifting straps can help you get through it.
- Advanced Targeted Training: Using lifting straps allows you to focus on targeted muscle groups without prematurely wearing out your grip strength. This is especially helpful for bodybuilders or those aiming to isolate specific muscles, such as the lats or traps, during heavy pulling exercises.
Cons
- Relying on Straps: Overuse of lifting straps will weaken grip strength over time as you won't allow your hands and forearms to work harder.
- Competitions Not Allowed: Removal of straps is not permitted in sanctioned competitive powerlifting and Olympic weightlifting competitions. If you plan to compete, relying on them in training may hinder your performance.
- Does not increase grip strength: Although weightlifting straps can help you lift heavier, they do not increase your natural grip strength. Always make sure you do grip strength exercises twice a week.
- Improper Use: If lifting straps are not used correctly, they can cause uneven tension on the bar, causing the lift to be unbalanced or distorted form. Beginners should take the time to learn the correct techniques before using them on heavy weights.
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Lifting Straps and Wrist Wraps
It's easy to confuse lifting straps with wrist wraps, but they serve different purposes. Lifting straps increase your grip by stabilizing your grip on the barbell, making them ideal for pulling exercises like deadlifts and rows.
Wrist bandages, on the other hand, stabilize and support the wrist joint, especially during pressing movements such as bench presses or overhead presses. They do not aid grip but provide extra support to prevent wrist strain when lifting heavy weights.
In short, use lifting straps when your grip is the limiting factor, and use wrist wraps when you need more wrist stability for pushing exercises.
Final Decision on Removal of Straps
Lifting straps are a game changer, especially for lifters who want to push their grip limits and achieve personal records. But remember, they are tools; not a crutch. Use them for your heaviest sets, like deadlifts and rows, where grip failure is a real problem, but remember to keep working on your raw grip strength. When used strategically, lifting straps can unlock new levels of strength and help you focus on what really matters: hitting your target muscles and shattering plateaus.