Lifting heavy weights is exciting, but sometimes your hands give up before your muscles do. That’s where lifting straps come in! How to use lifting straps is something every serious lifter should know because they help you hold on to the bar longer, so you can lift heavier and get stronger. If your grip is stopping you from making progress in deadlifts, rows, or shrugs, lifting straps can be a game-changer. But using them the wrong way can lead to weak grip strength or even injury.
In this guide, we’ll break down how to use lifting straps correctly, when to use them, and when to skip them. Whether you’re a beginner or an experienced lifter, learning the right way to strap in will help you get the most out of your training. Plus, we’ll cover some common mistakes lifters make and how to avoid them. Let’s dive in and make sure your grip is never the reason you fail a lift again!
What Are Lifting Straps and Why Should You Use Them?
Lifting straps are simple yet powerful tools that help you hold onto heavy weights during exercises like deadlifts, rows, and shrugs. They are made of strong fabric, usually cotton, nylon, or leather, with a loop at one end. The main purpose of lifting straps is to prevent your grip from giving out before your muscles do, allowing you to lift heavier and complete more reps. This is especially useful when working on your back and hamstrings, where grip fatigue can limit progress. While lifting straps are great for boosting performance, they should not replace grip training. If used wisely, they can help you push past plateaus and improve strength without worrying about your hands slipping off the bar.
How to Use Lifting Straps Properly (Step-by-Step Guide)
Using lifting straps correctly ensures safety and effectiveness. First, thread the loose end of the strap through the loop, creating a circle for your wrist. Slide your hand through the loop and tighten it around your wrist. The strap should hang down from your palm. Next, place your hands over the bar with the strap underneath it. Wrap the strap around the bar, pulling it tight to secure your grip. Once both hands are strapped in, rotate the bar slightly to tighten the hold. Now, lift as usual, keeping proper form. To release, simply loosen your grip and let the straps slide off. Practicing this technique will help you lift heavier without grip fatigue.
When to Use Lifting Straps for Maximum Benefits
Lifting straps should be used when your grip becomes the limiting factor in a lift. If your back or leg muscles can handle more weight but your hands can’t hold on, it’s time to use straps. They are especially helpful during heavy deadlifts, Romanian deadlifts, shrugs, and rows, where grip fatigue often kicks in first. However, they should not be used for every set. Start with warm-up sets without straps to strengthen your grip naturally. Use them only for your heaviest sets or when performing high-rep exercises that tire out your hands quickly. Avoid using straps for exercises like pull-ups or presses, where grip development is still essential.
Types of Lifting Straps: Which One is Right for You?
There are different types of lifting straps, each offering unique benefits. Loop straps are the most common and provide a secure grip for general weightlifting. Figure-eight straps wrap around the bar twice for extra security, making them ideal for heavy deadlifts. Olympic-style straps are shorter and allow for a quicker release, commonly used in Olympic weightlifting. Padded straps provide extra comfort but may reduce control over the bar. Choosing the right strap depends on your training goals. If you’re a powerlifter or strongman athlete, figure-eight straps may be best. If you want versatility, classic loop straps are a great option. Always consider your comfort and training style when picking straps.
Lifting Straps vs. Grip Strength: Finding the Right Balance
While lifting straps help you lift more weight, relying on them too much can weaken your grip. Your grip strength is crucial for overall strength and performance, so it’s important to find the right balance. Use lifting straps only when your grip is truly limiting your progress. Incorporate grip-strengthening exercises like farmer’s carries, dead hangs, and wrist curls into your routine to build a stronger natural grip. Avoid using straps for all your sets—try lifting without them for as long as possible. This way, you can maximize your lifting potential while still improving grip strength, ensuring long-term progress in strength training.
Common Mistakes People Make When Using Lifting Straps
Many lifters make mistakes when using straps, which can reduce effectiveness or even cause injury. One common mistake is wrapping the straps incorrectly, leading to a weak grip on the bar. Another mistake is using them too soon—beginners should first build natural grip strength before relying on straps. Some lifters over-tighten straps, restricting movement and causing discomfort. Others use straps for the wrong exercises, like presses or pull-ups, where grip strength should still be developed. Lastly, relying on straps for every set can prevent long-term grip improvement. Avoid these mistakes by learning proper technique and using straps only when necessary.
Best Exercises for Using Lifting Straps Effectively
Lifting straps are most effective in exercises where grip fatigue can limit performance. Deadlifts, especially heavy sets, benefit greatly from straps, allowing lifters to pull more weight without worrying about grip. Barbell and dumbbell rows also improve with straps, as they help focus on back muscle engagement. Romanian deadlifts and shrugs allow better control with straps, helping to overload muscles safely. Straps can also assist with rack pulls, where the goal is to lift heavier than usual. However, avoid using straps for exercises where grip training is essential, like pull-ups and farmer’s carries, to maintain grip development.
How to Take Care of Your Lifting Straps for Long-Term Use
Taking care of your lifting straps will make them last longer and keep them safe to use. After each workout, wipe them down to remove sweat and dirt, which can weaken the fabric over time. If they are machine washable, wash them occasionally with mild detergent and air dry them to prevent shrinking. Avoid leaving straps in your gym bag for too long, as moisture buildup can cause damage. Check your straps regularly for fraying or loose stitching—damaged straps can snap during heavy lifts, leading to injury. Store them in a dry place and replace them if they start to wear out.
Should You Use Lifting Straps in Every Workout?
No, lifting straps should not be used in every workout. While they help lift heavier, overusing them can weaken grip strength. Instead, focus on strengthening your natural grip by lifting without straps during warm-up and moderate-weight sets. Use straps only when your grip becomes the limiting factor in completing a lift, such as during max-effort deadlifts or high-rep sets. If you rely too much on straps, your hands and forearms won’t develop the strength they need for long-term progress. A balanced approach—using straps only when necessary—ensures strength gains without sacrificing grip.
Conclusion
Lifting straps are great tools to help you lift heavier weights when your hands get tired. They let you focus on your muscles instead of worrying about your grip. But you should not use them all the time. If you depend on them too much, your grip strength might not get better. Use them only when needed, like for heavy deadlifts or long sets.
Always make sure you use lifting straps the right way. Wrap them correctly and keep them clean so they last longer. Also, try to train your grip without straps in some workouts. This will help you become stronger in the long run. If you use lifting straps wisely, they can help you lift more and reach your fitness goals faster!
FAQs
Q: Can I use lifting straps every time I lift weights?
A: No, you should use them only when your grip gets too tired. Using them too much can weaken your grip strength.
Q: Do lifting straps make me stronger?
A: They help you lift heavier weights, but they don’t make your hands stronger. You should still train your grip without straps.
Q: Are lifting straps safe to use?
A: Yes, but only if you use them correctly. Make sure they are tight and wrapped properly around the bar.
Q: Can I use lifting straps for all exercises?
A: No, they are best for pulling exercises like deadlifts and rows. You should not use them for push exercises like bench press.
Q: How long do lifting straps last?
A: It depends on how often you use them. If they start to wear out or tear, it’s time to replace them.