Lifting Straps: How To Use Lifting Straps, Benefits, And More
Lifting straps are becoming increasingly popular amongst weightlifters. This affordable upgrade will help you lift more without letting your grip hinder your performance. All your lifting straps questions are answered below, as well as my personal favourites!
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Lifting straps, or wrist straps, can be made of cotton, nylon, or leather. The most common use for lifting straps is for heavy-duty lifts like deadlifts or other pulling exercises. When used properly, lifting straps alleviate the pain build-up from your wrists, helping you lift heavier.
1. What Are Lifting Straps?
Lifting straps are a weightlifting accessory made of nylon, leather, or canvas that wraps around your wrist and around the barbell.
What Are Lifting Straps For?
Lifting straps allow you to exhaust the target muscle(s) without losing your grip.
For example, if you are performing heavy deadlifts and you feel like you can push for 3 more reps, but your grip can’t, you need a pair of lifting straps!
Different Types Of Lifting Straps
There are a few different types of lifting straps:
The lasso strap has a wrist loop that attaches around your wrist and a piece that wraps around the bar.
- Figure 8
Shaped like the number 8, it provides a secure grip by tethering your wrists to the bar. If you relax your grip, you’ll still be attached to the bar via the straps.
Used in Olympic lifts such as snatches, as well as other lifts such as snatch grip deadlifts, deadlifts, and pulls.
2. Why Should I Use Lifting Straps?
If you are looking to increase your muscle strength, you need to increase your overall lift load. (Progressive Overload).
The number 1 benefit of using straps is the ability to lift heavier weight, as well as add more reps, without letting your tired and slippery grip get in your way.
When Should I Use Lifting Straps?
You should use lifting straps when performing lifting exercises with a barbell or dumbbells with very heavy weight.
Some barbell or dumbbell exercises that can require lifting straps are:
- Lat Pulldowns
3. How To Use Lifting Straps
- Slide the long end through the loop and tighten. Repeat on the other side.
- Assure that the end of each strap aligns with the direction of your thumbs.
- One hand at a time, wrap the excess strap around the bar. It’s ok to leave some material unwrapped.
- Tighten by cinching the strap on the barbell.
Frequently Asked Questions
How Will I Know If I Have My Straps On Properly?
Here are a few tips:
- Once you’ve put your wrist through the strap, assure that the long end of the strap points towards the direction of your thumb.
- Wear the strap relatively low on your hand, in between the base of your thumb and your wrist bone.
- Do not tighten the strap around your wrist. If the strap is too high, it could injure your wrist while you’re lifting.
- Avoid over-tightening. The strap should be tight enough to stay in place but not so tight that it restricts your circulation.
Should Beginners Use Straps?
As a beginner, it is highly unlikely that you will be lifting heavy. You should start lifting without any straps and strengthen your grip. Then about 3-4 months later, assuming that your lifts have gotten heavier and your grip hinders your progress, use straps.
Are Lifting Straps Cheating?
This is a very personal and controversial topic in my opinion. I personally don’t believe that using straps is cheating. If your grip is hindering your performance during big lifts, you absolutely need to use them. For example, there is no point in exhausting your forearms before your legs when you perform RDL’s on leg day.
Also, even though the straps help you lift heavier, they don’t do all the work for you. You still have to lift the bar or dumbbells, which effectively makes your forearms work.
Lastly, chances are your hands are covered in blisters, especially if you train frequently and at a high intensity. The straps can definitely provide some relief, so you don’t have to hesitate or avoid heavy lifts!
Best Lifting Straps
Alright, so we’ve covered everything that has to do with weight lifting straps.
So, which one’s the best?
Here are my personal favourites:
DMOOSE Padded Lasso Weight Lifting Straps $20.99
Why I Love Them:
- Neoprene padding for wrist comfort.
- Reinforced stitching, unlikely to wear off over time.
- Non-slip wrist support construction.
- Extremely affordable at just $20.99.
- Over 1500 positive reviews on Amazon.
Progressive overload is absolutely essential to increasing muscle mass, as well as improving your performance.
In order to be able to lift heavier, without letting your grip affect your rep quality and quantity, you should invest in a pair of straps.
There are many types out there, and choosing one comes down to personal preference.
Assure you put the straps on properly, so you can benefit from using them during your big lifts.
They are extremely affordable and highly effective, which makes them a great gym or home gym equipment upgrade.
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