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What are lifting straps, and how do they work?

Lifting straps are typically manufactured in the forms of thick cotton, nylon, and leather, it is designed in a strap to go around both wrists, fastening on your wrists, thereby wrapping onto the bar. Increasing the friction preventing grip failure, lifting straps play a vital role for enthusiasts of strength workouts, particularly where heavy pulls of weight are used.

Lifting straps allow you to lift heavier loads because they support grip strength by saving your forearms from fatigue, allowing you to pay more attention to your target muscles, such as your back, hamstrings, and shoulders, rather than your hands slipping.

Within this in-depth guide, you will find out why lifting straps are so effective, the different types that exist, and most importantly, how to correctly and safely use them. Whether you are a complete newbie or an experienced lifter who wants to polish their technique, this article covers you.

How lifting straps work

When you wrap the strap around the bar, you create friction between the strap and the surface of the bar. This friction distributes some of the pulling force away from your fingers and onto the strap, allowing you to hold onto heavier loads for longer periods.

What is the difference between wrist straps and lifting straps?

Although both accessories concern the wrist, the function of wrist wraps mostly provides joint support during press-related movements, such as benches or overhead presses. Lifting straps, on the other hand, mainly assist with grips and are employed primary for pulling exercises. These distinctions will guide you in choosing between the two.

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Why Use Lifting Straps

Grip Support and Fatigue Reduction

One of the most common uses for lifting straps is in battling grip fatigue. In heavy deadlifts and rows, it's common to have your forearms get too tired far before your back and legs. Lifting straps take some tension off of the grip and thus enabling better form for a heavier lift, or if you want to do more reps.

Increased Focus on Targeting the Muscle

Reducing the chances of the bar slipping can help you pay more attention to the right engagement of muscles. Be it training your back with some bent-over rows or hammering your hamstrings with Romanian deadlifts, lifting straps help one stay concentrated on the right muscles without having to constantly change grip.

Safety and Prevention of Injury

Lifting straps can also assist in the better alignment of the wrist, particularly when using heavy loads. This added support reduces the chances of injury like spraining or strain on the forearm muscles, which are generally smaller.

When NOT to Use Lifting Straps

Lifting straps, though in moderation, may interfere with your grip strength building process. They should be used strategically, as totally relying on them while lifting weights may impact your goal of raw gripping power.

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Different Types of Lifting Straps

Single Loop Lifting Straps

Single-loop straps boast a simple design whereby one end is looped around the other to form a thread. They are quite easy to adjust and, as such, quite popular with beginners. This is because their versatility makes them quite useful in performing a range of pulling exercises, from light deadlifts to pull-ups.

Figure 8 Lifting Straps

Figure 8 straps are uniquely shaped, creating two loops-one that slips over your wrist and one that wraps around the bar. They are particularly popular in powerlifting circles for heavy deadlifts. Because they provide such a secure grip, figure 8 straps are less in the way once you have them on, but they can be a bit restrictive for exercises that require frequent readjustments.

Closed-Loop (Lasso) Lifting Straps

Closed-loop (also known as lasso) lifting straps have a loop at one end and a longer tail at the other. You slip your wrist through the loop and then wrap the tail around the bar multiple times. They fit well and are a favourite amoung many serious lifters due to their versatility. Although they can take a little practice to master, once you've got the technique down, they can be made really secure.

Hook Grip Lifting Straps

Hook grip straps are less common and mimic the thumb-locked grip often utilized by Olympic weightlifters. If you regularly do snatches or clean & jerks, these straps can help replicate the hook grip while saving your thumbs from some of the wear and tear.

Choosing Based on Experience Level

Generally, single loop or closed loop straps are easier to wrap for a beginner. Advanced lifters or competitive powerlifters may prefer figure 8 straps for more security in heavy pulls.

How to Choose the Right Lifting Straps

Material Considerations

• Cotton - Softer, more comfortable, but may wear out quicker.
• Nylon - More durable, often used for heavy lifting.
• Leather - Extremely durable, but can be less comfortable and more expensive.

Budget vs Premium

For a casual lifter, cheap cotton straps will generally do the trick. For those training hard or even competing in powerlifting, heavy duty nylon or leather straps are definitely worth the investment. Think about how often you use them to decide what kind of strap suits you best.

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How to Use Lifting Straps: A Step-by-Step Guide

It is quite easy to learn how to use weightlifting straps once you grasp the concept. The following steps are basic for the single-loop, figure 8, and lasso straps, though some of the nitty-gritty may differ based on the design in question.

Preparing your wrists and the strap

• Check the fit: Make sure your strap's loop comfortably fits your wrist even without touching the bar. It should not be too tight as to constrict blood flow.
• Lay out the straps: Lay them out on either the floor or bench so you know which end goes around the wrist and which end goes around the bar.

Looping the strap around your wrist

• Pass your hand through the loop so the strap lies across the back of your wrist.
• Adjust tension: Pull the loop tighter or slacken it until you can just move your wrist, but it won't ride around.

Wrapping the strap around the bar

• Position the bar: If you are using a barbell on the floor for deadlifts, stand in front of it with the strap on one wrist. If you're using dumbbells, hold them in one hand while you secure the strap with the other.
• Circle the bar: With the free end of the strap, circle the bar one or two times depending on the length of the strap.
• Secure the wrap: Pin the strap under your palm and rotate the bar slightly to tighten it. This rotation ensures the strap grips the bar securely.

Tightening the Grip

After wrapping, rotate your hand in the opposite direction of the wrap to tighten the strap. The goal is to create enough friction so that the bar feels locked into your hand without cutting off circulation. Make sure the strap remains flat against the bar so that lumps or twists don't occur.

Maintaining good form and posture

With your straps secured, lift as you would without them. That means keeping your back neutral, core tight and your shoulders set. Lifting straps are intended to help out your grip, not to replace bad form. Always prioritise good form to help avoid getting injured.

Unwrapping safely

Whenever you finish a set, lightly turn the bar in the other direction to slacken the strap, or simply open your grip if you are using figure 8 straps. If you feel like you're getting too much tugging on your wrist, take a second to carefully unwrap instead of trying to yank the strap loose.

Practising under light loads

If you are a beginner at using lifting straps, practice with lighter weights so you get used to the wrapping technique. As you grow more comfortable, then you can safely increase the load.

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Common Mistakes When Learning How to Use Lifting Straps

Bad wrist alignment

Holding the strap too high or too low on your wrist can lead to discomfort and even possible injury. Always ensure the strap aligns over the base of your hand.

Over-tightening the strap

While you want a secure fit, over-tightening can restrict blood flow and lead to numbness or pain. Find a balance by allowing a little room for natural wrist movement.

Relying too much on the straps

If you're using lifting straps every single time you pick up a barbell, you will never be building your natural grip strength. Fit in some bare-hand lifts or chalk to maintain grip development for overall strength and conditioning.

Using worn out straps

Frayed edges and loose stitching are signs that your straps may fail mid-lift, which could lead to accidents. Make it a habit to check your lifting straps regularly and replace them at the first sign of significant wear.

Incorrect wrapping technique

If the strap is not laid flat around the bar or if it is wrapped in the wrong direction, it can unravel mid lift. Practice proper mechanics of wrapping and double check your setup before pulling heavy weights.

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Best Lifting Straps (Top Picks available in Australia):

• Muscle Nation Lifting Straps
  These highly-rated lifting straps by Muscle Nation offer a perfect balance of support and comfort.
• Gymrepeapers Lifting Straps
  Find a selection of premium lifting straps to help take your training to the next level. Great value too.
• Celcius Lifting Straps
  Highly rated, with a durable strap construction.

Learning how to use lifting straps can give you the breakthrough to the next level as you try to struggle through the strength-building plateaus. Right from selecting the right type of strap, to mastering the wrapping technique, to incorporating the straps strategically, one will be able to safely lift heavier weights and better target specific muscles.

The use of lifting straps will unlock new levels of performance and progress on your journey of strength training, with consistent practice, proper maintenance, and attention to detail.

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