Let’s get real: Your grip is the weakest link in your lifting chain. You’re mid-deadlift, about to PR, and suddenly your hands scream, “NOPE!” The bar crashes down, your ego crashes harder, and you’re left staring at your calloused palms like they betrayed you. Enter lifting straps—the unsung heroes of heavy lifting. But here’s the kicker: Most people use them WRONG.
As a powerlifter who’s ripped more hand skin than I’d care to admit, I’m breaking down exactly how to use lifting straps to boost your gains, not cheat them. Spoiler: If you’re wrapping them like a burrito, you’re doing it wrong. Let’s fix that.
Here you will know:
What Are Lifting Straps?
Lifting straps are strong strips of fabric—usually made from cotton, nylon, or leather—that loop around your wrists and the bar to help you grip it better.
They’re like having extra fingers when you’re pulling heavy weights. Think of them as training wheels for your hands during pull-heavy lifts.
Why Your Grip Fails (And When to Call in the Straps)
Your hands aren’t lazy—they’re just outgunned. Here’s the science:
- Grip strength plateaus faster than back or leg strength.
- Calluses tear because friction + heavy metal = ouch.
- Forearms gas out long before your lats or glutes.
Lifting straps solve this by transferring the load from your fingers to your wrists.
Translation: You can lift heavier, longer, without your hands tapping out.
Use straps for:
- Heavy deadlifts, rows, or pull-ups
- High-volume shrugs or rack pulls
- When calluses are one rep away from ripping
Skip straps for:
- Grip-specific training (farmers' walks, grip crushers)
- Max effort attempts (if you compete in powerlifting)
Types of Lifting Straps
Not all straps are created equal. Here’s a quick breakdown:
|
Type |
Best For |
Pros |
|
Closed-loop |
Olympic lifting, quick setup |
Easy to use, less secure |
|
Lasso straps |
Powerlifting, general strength |
Super secure, adjustable fit |
|
Figure 8 straps |
Strongman, max deadlifts |
Ultimate grip support, no slip |
For most people, lasso straps offer the perfect combo of comfort and security. They’re the most versatile for gym use.
How to Use Lifting Straps – Step by Step
You’ve got the straps. You’re facing a loaded bar. Let’s go:
1. Put Your Hands Through the Loops
Slide your hands into the loops so the tail of the strap falls down your palm, in the direction of your fingers.
2. Tighten Around the Wrists
Adjust the strap so it fits snugly on your wrist, not cutting off circulation, just snug enough to stay put.
3. Wrap Around the Bar
Place your hand on the bar, then use your free hand to wrap the tail of the strap under and over the bar 2–3 times.
Pull it tight so the strap locks you in with the bar.
4. Repeat for the Other Hand
It might feel weird at first doing it one-handed. Practice makes perfect! Some lifters pre-wrap the second strap before gripping.
5. Grip Tight and Pull
Once both straps are set, grab the bar and squeeze tight. Your grip + the strap = superhero status.
Watch Out For:
- Over-wrapping: More than 2 loops = restricted blood flow.
- Under-wrapping: Straps slip mid-lift. Practice with lightweight first!
Exercises You Can Crush with Lifting Straps
Time to put those straps to work. Here are the all-stars:
1. Deadlifts
Say goodbye to grip failure. Focus on pulling with your posterior chain, not just your fingers.
2. Barbell or Dumbbell Rows
Get that thick back without worrying about your sweaty palms.
3. Shrugs
Let your traps do the talking.
4. Romanian Deadlifts (RDLs)
Stretch and strengthen those hammies like a pro.
5. Heavy Lat Pulldowns or Pull-Ups
Especially when working through fatigue, strap in and grind out those last reps.
Common Beginner Mistakes (And How to Avoid Them)
1. Twisting the strap wrong.
Make sure it wraps under the bar, not over only.
2. Wrapping too loosely.
It won’t help you if it flaps around mid-lift.
3. Relying on them for every set.
Use straps for max effort—go barehanded for warm-ups.
4. Using them in pushing movements.
No, straps don’t belong on the bench press, my friend.
Lifting Straps vs. Lifting Hooks
Lifting Straps
Best for: Deadlifts, rows, RDLs, shrugs
Pros:
- Flexible and snug fit
- Allows better bar control
- Strengthens wrist and forearm stability
Cons: Takes practice to wrap properly
Best for: Beginners who struggle with grip or have hand injuries
Pros:
- Super easy to use
- Quick to hook onto bars
Cons:
- Less bar control
- Can limit wrist mobility
- Doesn’t strengthen grip over time
Use straps if you want better technique, stronger wrists, and more control. Use hooks only if you’re injured or really new to lifting and need extra help. For long-term gains, straps win—hands down.
How to Care for Lifting Straps
Nobody likes funky gym gear. Here’s how to keep your straps fresh:
- Hand wash or gentle machine wash every few weeks
- Air dry completely
- Avoid fraying by storing them properly
Pro tip: Don’t leave them in your gym bag with your sweaty socks. Trust us.
When to Upgrade Your Straps
You need better straps if:
- They fray after 3 months (invest in leather or reinforced cotton).
- You’re doing Olympic lifts (figure-8s prevent bar spin).
- Your wrists ache (hybrid straps with padding FTW).
Pro Tip: Keep multiple pairs. Use figure-8s for cleans, cotton for deadlifts.
When Not to Use Lifting Straps
Let’s keep it real: straps are awesome, but don’t abuse them. Here’s when to skip:
- Grip training days
- Farmer’s carries
- Warm-up sets
- Olympic lifts (unless very advanced)
Train smart—use straps when the goal is to isolate big muscles and overload safely. But keep your grip honest, too!
Final Thoughts: Should You Use Lifting Straps?
Heck yes, if you're trying to go beast mode on your pulls! Lifting straps are a simple, powerful tool that can unlock heavier weights, better muscle growth, and more confidence.
They're not cheating—they're smart lifting.
Whether you're trying to hit that PR deadlift or simply avoid your grip being the weakest link, learning how to use lifting straps can pull you out of a plateau.
