How to use lifting straps? If you’re struggling to hold onto heavy weights during exercises like deadlifts or rows, lifting straps can help! These simple yet powerful tools wrap around your wrists and the bar to give you a better grip, so your hands don’t give up before your muscles do.
Many beginners don’t know when or how to use lifting straps correctly. If you use them too soon, you might weaken your natural grip strength. But if you use them at the right time, they can help you lift more weight and build stronger muscles. In this guide, we’ll explain everything step by step!
What Are Lifting Straps and Why Use Them?
Lifting straps are strong bands made from cotton, nylon, or leather. They wrap around your wrists and the bar to give you a better grip. This helps you lift heavier weights without worrying about your hands slipping.
Many lifters use them for exercises like deadlifts and rows. These moves need a strong grip, and straps make sure your grip doesn’t fail before your muscles do. With lifting straps, you can lift more weight and do more reps.
However, lifting straps should not replace grip strength training. Your hands and forearms should still be strong. Straps are best used when your grip is the only thing stopping you from lifting heavier.
When Should You Use Lifting Straps?
Lifting straps should only be used when your grip is limiting your progress. If your hands get tired before your back or legs, straps can help you keep going.
New lifters should wait before using straps. In the beginning, focus on building your natural grip strength. If you start using straps too soon, your grip won’t get stronger.
Use lifting straps for heavy sets or when doing high reps. They help you train harder and longer. But for warm-ups and lighter weights, skip the straps to keep your grip strong.
When NOT to Use Lifting Straps
Straps are helpful, but they’re not for every exercise. Some lifts don’t require them, and using them too often can weaken your grip.
Avoid using lifting straps all the time. If you rely on them too much, your grip strength may get weaker over time. Use them only when needed.
Never use straps for exercises like bench presses, overhead presses, or any movement where grip is not the limiting factor. Straps are only useful for pulling exercises, not pushing ones.
How to Use Lifting Straps Correctly
Using lifting straps the right way is important for safety and performance. Follow these steps to wear them properly:
- Loop the straps – Thread the strap through the loop to create a large opening.
- Put your hands through – Slide your hands into the loops so the straps rest on your wrists.
- Wrap the straps around the bar – Take the loose end of the strap and wrap it tightly around the barbell or dumbbell.
- Grip the bar – Hold the bar with your hands over the wrapped straps and pull them tight.
- Lift carefully – Make sure the straps are secure before starting your lift.
Practice using them with lighter weights first. Once you feel comfortable, start using them for heavy sets.
Best Exercises for Lifting Straps
Lifting straps work best for pulling exercises where grip strength is a limiting factor. Some of the best exercises to use them with include:
- Deadlifts – Helps you hold on to heavy weight longer.
- Barbell rows – Allows you to focus on your back muscles instead of your grip.
- Shrugs – Great for building bigger traps without worrying about grip failure.
- Romanian deadlifts – Keeps the focus on your hamstrings and glutes.
- Rack pulls – Lets you lift heavier and strengthen your back.
These exercises benefit the most from lifting straps because they require a strong grip to complete multiple reps.
Choosing the Right Lifting Straps
Not all lifting straps are the same. Picking the right ones can make a big difference in your training. Consider these factors when choosing lifting straps:
- Material – Cotton straps are comfortable, nylon is durable, and leather is strong but stiff.
- Length – Longer straps provide a better wrap around the bar.
- Padding – Some straps have padding for extra wrist support.
- Type – Figure-eight straps are great for maximum grip, while lasso straps are more versatile.
Test different types to see what works best for you. A good pair of lifting straps should feel secure and comfortable.
Do Lifting Straps Make You Weaker?
Many people think lifting straps weaken your grip, but that’s only true if you overuse them. If you train smart, straps won’t make you weaker.
How to Keep Your Grip Strong While Using Straps
- Train without straps – Do some sets without straps to keep your grip strong.
- Do grip exercises – Farmer’s carries, dead hangs, and wrist curls help strengthen your hands.
- Use straps only when needed – Don’t use them for every lift; save them for heavy sets.
Straps are a tool, not a crutch. If you use them wisely, they will help you lift more while keeping your grip strong.
Common Mistakes to Avoid When Using Lifting Straps
Many lifters use straps incorrectly, which can lead to poor results or even injury. Here are some mistakes to watch out for:
- Using them too early – Build grip strength first before relying on straps.
- Wrapping them loosely – Make sure the straps are tight to prevent slipping.
- Using them on pushing exercises – Straps are only useful for pulling movements.
- Over-relying on them – Train without straps to keep grip strength strong.
How to Take Care of Your Lifting Straps
To make sure your straps last a long time, take proper care of them:
- Clean them regularly – Wash cotton straps and wipe down leather or nylon ones.
- Check for wear and tear – Replace them if they start to fray or weaken.
- Store them properly – Keep them in your gym bag to avoid damage.
- Avoid getting them wet – Moisture can weaken the fabric over time.
Conclusion
Lifting straps are a great tool for weightlifters who want to lift heavier without their grip holding them back. They help you train harder and focus on the right muscles. But remember, they are not a replacement for grip strength. Use them wisely to get the best results.
Always make sure you wear lifting straps correctly and only use them when needed. Keep training your grip alongside using straps to stay strong in all areas. With the right balance, lifting straps can take your workouts to the next level!
FAQs
Q: Can beginners use lifting straps?
A: Beginners should wait until they build some grip strength before using straps.
Q: Do lifting straps help prevent injuries?
A: Yes, they reduce strain on your hands and wrists during heavy lifts.
Q: How tight should lifting straps be?
A: They should be snug but not so tight that they cut off circulation.