Weightlifting Straps: When, Why & How to Use Them

If you can't get a proper pull workout in because your grip keeps giving out, you might need lifting straps. We break down how they work, when to use them, and where you can get a quality pair.

Key Takeaways

• Lifting straps are designed to help you lift heavy weights without grip fatigue becoming a limiting factor.
• They're usually strips of durable fabric with a loop at one end.
• You place your wrist through the loop and wrap the strap around the bar before lifting.

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All About Lifting Straps

Carriejune, founder of Minibeast, says:

"Lifting straps are a fantastic way to push yourself during intense pulling workouts. But only if you use them properly."

Have you ever found yourself pushing toward a personal record in deadlifts or rows, only for your fingers to give out before your muscles?

Few things are more frustrating. But that's exactly where lifting straps come in.

Lifting straps are a staple in gyms around the world. Their purpose is simple: Help you hold on to heavier weights for longer. They help prevent your grip strength from holding you back from tackling heavier weights.

We'll break down exactly how they work, how to use them, and where you can get them.

What Is a Lifting Strap?

A lifting strap, or wrist strap, is a length of material that wraps around the bar and your wrist. The idea is to create a strong, secure connection between your hand and the barbell.

Lifting straps are usually made from a tough material like cotton, nylon, polyester, or leather. Some lifting straps also include neoprene padding to help cushion your wrist.

There are a few different kinds of lifting straps.

Closed-loop or single-loop straps are made from one continuous piece of material. They're easy to release, which makes them great for Olympic-style movements, like snatches.

Standard or lasso straps are usually longer. At one end, there's a small loop, through which you thread the other end for a tight fit. That helps with adjustability. Lasso straps are suitable for both beginners and advanced lifters.

Figure 8 straps feature two loops. They lock your wrist to the bar, which is good for lifting massive weights but doesn't allow for a quick release.

How Lifting Straps May Support Strength Training

Lifting straps enhance grip strength and control during heavy lifts.

Think about the many pulling exercises you might perform in the gym. Rack pulls, barbell rows, dumbbell rows, shrugs, deadlifts, lat pulldowns... In these movements, it's often grip fatigue or forearm fatigue that forces you to tap out before your actual muscles.

Straps help with this. They reduce grip fatigue, enabling you to focus on pushing your muscles to failure without worrying about keeping hold of the bar.

Lifting straps can also help with hand discomfort. As you might know, many bars feature knurling for better grip. Repeated friction against that textured surface can create calluses or even tears on your palms.

Lifting straps help to reduce that friction, letting you complete more workouts without hand discomfort becoming a limiting factor.

Bonus: A Step-by-Step Guide to Putting on a Waist Trainer

When to Use Lifting Straps for Grip Strength

Most people use lifting straps during intense pulling movements, like deadlifts or rows, where grip fatigue or forearm fatigue might become a limiting factor. Lifting straps can be particularly useful for high-rep or long-hold work.

There are some caveats, though.

You don't want to always use lifting straps. Relying on them for every exercise, including lighter sets, can undermine your natural grip strength.

For that reason, new lifters might want to work on their grip strength before using lifting straps.

It's also why lifting straps are generally not used for heavy singles in competition. Your grip strength is often part of what's being tested.

The core purpose of lifting straps is to allow you to push upper- and lower-body muscles to failure when your grip strength would otherwise prevent you from doing so. They aren't supposed to be a default for every single rep and set.

How to Use Lifting Straps

No matter when or how often you use lifting straps, you need to use them properly.

Proper technique starts with putting them on correctly. You want to create a loop. If you have closed-loop straps, that's already done. Otherwise, you should thread the tail end of your strap through the loop to create a circle.

Place your wrist in that loop and pull on the tail end to tighten the loop around your wrist. Make sure it's high up on your wrist. Too low and you won't have as much leverage.

Next, wrap the excess material of the strap around the bar, going under the bar first, then over the top. Hold the bar with your palm over the strap. You should be able to rotate the barbell to tighten the strap further. (And loosen it, too, if needed.)

Once everything is wrapped up, test the tension by lightly and carefully pulling upward. You want to ensure the strap isn't going to slide or slip during the lift itself. Your thumb and fingers should still be able to grab the bar.

Now it's time to lift. For barbell work, you might attach lifting straps to both hands. With isolation work, you can focus on either your dominant hand or non-dominant hand, depending on which one needs the extra support.

Where to Buy High-Quality Lifting Straps

If you want to lift heavy weights, you need a heavy-duty lifting strap to support you.

Minibeast's Lifting Wrist Straps are exactly that. They're made from a highly durable cotton/polyester fabric blend and feature an ergonomic Neoprene pad design for optimal comfort. They're a must-have for hefty pulling movements.

Conclusion

Lifting straps are designed to help you go to failure on heavy pulling exercises. You wear them by wrapping the strap around your wrists and the bar.

Frequently Asked Questions

Do Weight Lifting Straps Really Help?

Yes. Lifting straps are widely used to support grip strength, allowing you to lift heavy weights without grip fatigue becoming a limiting factor.

Do Lifting Straps Go Under or Over?

Most lifting straps are designed to be wrapped under the bar first, then over the top in the direction of your thumb.

Should I Use Lifting Straps as a Beginner?

No, experts generally do not recommend that beginners use lifting straps.

Keep Reading: How To Lose Upper Body Fat According To Experts

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