Are you looking to add strength and power to your workout? Do you want a safe, effective way to do it? Lifting straps is the answer! Packing serious performance potential into a small piece of equipment, using lifting straps will help you reach your fitness goals faster than ever. From novice lifters just starting to advanced athletes seeking more power and intensity, this comprehensive guide provides everything you need to know about how to use lifting straps effectively and safely.
What are Lifting Straps?
Lifting straps are a key tool used by weightlifters, bodybuilders, and powerlifters. They provide extra grip to help you hold onto the barbell or dumbbell for longer when lifting heavy weights. Lifting straps can be made of cloth, leather, or neoprene and are designed to fit firmly around your wrists.
Using lifting straps is easy, it does take a bit of practice. Start by wrapping the strap around your wrist, ensuring that it’s snug but not too tight. Next, wrap the other end around the barbell or dumbbell you’re lifting. When ready, grab onto the bar with both hands and begin to lift. The strap should be loose enough that you can still move and adjust your grip as needed while lifting. As you become more comfortable using lifting straps, you can experiment with different widths and lengths until you find one that suits your needs best [1].
Different types of Lifting Straps
Closed loop lifting straps
Closed-loop lifting straps are the most common type of lifting strap. They have a loop on each end that is sewn shut, creating an unyielding connection between you and your barbell or dumbbell. The advantage of closed-loop straps is that they provide maximum grip while also minimizing slippage during heavy lifts. These types of straps tend to be more affordable than other varieties, making them popular among beginners as well as advanced lifters.
Open Loop Lifting Straps
Open loop lifting straps feature one-piece construction with two open loops at either end for quick and easy wrapping around the barbell or dumbbell handle. This design provides better flexibility and adjustability than a closed-loop strap for specific movements such as pull-ups, rows, or barbell curls. Open-loop straps are typically more expensive than closed-loop varieties and tend to require an extra layer of protection when used for heavy lifts.
Leverage Straps
Leverage straps offer the same benefits as open-loop straps with the added benefit of leverage. Leverage straps feature two connected loops that allow you to wrap your wrists together while performing exercises such as deadlifts or squats. This provides a greater level of stability compared to traditional lifting straps and is especially useful for those with limited grip strength due to injury or disability.
Lasso Straps
Lasso straps are a unique type of lifting strap that feature an adjustable loop on one end and a secure buckle on the other. This design allows you to quickly and easily customize the fit of your strap while still maintaining a good grip on your barbell or dumbbell. Lasso straps are often used by powerlifters or strongmen who need to accommodate larger weights than those typically found in gyms.
Weightlifting Belts
Weightlifting belts are designed to provide extra support while performing heavy lifts such as squats, deadlifts, bench presses, or overhead presses. These belts come in various styles and sizes, with many featuring extra padding for increased comfort during exercises. Weightlifting belts can also help reduce risk of injury and provide a greater degree of stabilization during your lifts.
Figure-eight Straps
Figure-eight straps are a popular choice for Olympic weightlifters, bodybuilders, and powerlifters as they provide superior grip and stability compared to traditional looped lifting straps. The figure-eight design also helps reduce strain on the wrists by evenly distributing the load over both arms. These straps often feature an adjustable buckle that allows you to customize the fit while providing extra support during exercises [2].
What Do Lifting Straps Do?
Secure Grip
Lifting straps provide a secure grip on the barbell, dumbbells, or attachment handles. This helps lifters get a better and more consistent hold on the weights they are lifting. This allows them to lift heavier weights without worrying about their hands slipping off of the weight or losing control of it with an unreliable grip.
Reduced Stress On The Wrist
In some exercises that involve bent wrists, such as rows and deadlifts, having straps can reduce pressure on the wrists from the weight being pulled. Straps also help keep proper form when performing certain lifts by providing extra stability in the arms and shoulders.
Help With Overall Performance
Using lifting straps will allow you to have more control over your movements while lifting. This will result in a more efficient lift, which can lead to an increase in strength and muscle mass over time. Straps also provide stability during heavy lifts, as they help prevent the barbell or dumbbell from rolling out of your grip. Utilizing lifting straps will also allow you to focus more on form and technique, rather than worrying about your grip giving way or losing control of the weight.
Heavier Weights
Lifting straps can help lifters increase the amount of weight lifted in certain exercises. This is especially helpful for those who have weaker grip strength, as straps allow them to focus on the lift without having to worry about their grip. Straps also enable lifters to perform more reps and set with heavier weights, which will help them reach their maximum potential faster.
Better Range Of Motion
Using lifting straps also increases the range of motion while doing exercises like pull-ups or chin-ups. Straps provide extra support by allowing you to hold onto the barbell or dumbbells at a wider angle than you would normally be able to do without them. This helps maximize the benefits of each exercise and allows for a greater range of motion.
High-rep Workouts
Lifting straps are also great for high-rep workouts, as they help reduce fatigue and strain on the arms and hands. This allows you to perform more reps with heavier weights, which can lead to better gains in strength and size. Lifting straps also make it easier to maintain proper form during long sets, which will help you get the most out of your workout.
Palm Protection
Lifting straps can help protect the palms of the hands during certain exercises. This is especially helpful for those who suffer from calluses or friction blisters on their hands. The added grip provided by straps will reduce this friction, making it easier to maintain a secure hold without as much discomfort.
Proper Technique
Using lifting straps can also help lifters improve their form and technique. Straps provide extra stability and control, allowing lifters to focus on the motion of the lift rather than worrying about maintaining a good grip. This helps ensure that each rep is done with proper form and allows you to get the most out of each exercise [3].
When to Use Lifting Straps?
Lifting straps are best used when attempting to lift heavy weights without compromising your grip. When you’re lifting a weight that is too heavy for your hands and forearms to handle, your form breaks down, which can lead to serious injuries.
Straps will help by allowing you to concentrate on keeping proper form rather than gripping the barbell or dumbbells. You’ll be able to prevent fatigue in both your arms and hands while also getting an effective workout.
However, it’s important to note that straps shouldn’t be used as crutches; they should only be used when absolutely necessary. If you find yourself relying heavily on them during every exercise routine, then it’s time to start slowly decreasing your weight until you can grip the barbell or dumbbells without assistance.
Finally, lifting straps are most effective when used in conjunction with chalk. Chalk helps to increase friction between the barbell or dumbbells and your hands which will help you maintain a firm grip even while using straps. It also ensures that your hands won’t slip off of the weights when applying extra pressure during heavy lifts.
Common Exercises To Use Lifting Straps
Deadlifts or Rack Pulls
The deadlift or rack pull is one of the most common exercises that can be done with lifting straps. It works to strengthen your lower back, glutes, hamstrings, and quads by having you lift a weight straight off the ground or from a raised platform (such as a rack). When performing this exercise with lifting straps, it’s important to make sure that they are securely fastened around your wrists and hands before attempting to lift. You should also keep your elbows locked and back arched throughout the entire movement to ensure maximum safety.
Rows
Rows are another great exercise that can be used with lifting straps. This exercise targets several muscles in the upper body such as your lats, traps, rhomboids, and deltoids. When performing rows with lifting straps, make sure that you keep your back straight and pull the weight towards your chest in a slow and controlled manner. You should also focus on squeezing your shoulder blades together at the top of the movement to ensure proper muscle contraction.
Pull-Ups or Chin-Ups
Pull-ups and chin-ups are some of the most effective exercises for developing upper body strength. And, if you use lifting straps when doing them, it can help to provide extra stability and support throughout the entire movement. Make sure to grip the bar tightly with both hands before attempting any pull-up or chin-up variations. Then slowly lower yourself down until your arms are almost fully extended then drive your elbows up as you pull yourself back to the top of the bar.
Curls
Curls can also be done with lifting straps. This exercise primarily works your biceps and forearms, but can also engage your core if done correctly. When curling with lifting straps, make sure that you keep your elbows close to your sides and curl the weight up in a slow and controlled manner. Also, aim for a full range of motion throughout each rep so that you are getting the most out of each curl.
Romanian Deadlifts (RDLs)
Romanian deadlifts (RDLs) are a popular exercise that can be done with lifting straps. This exercise primarily works your hamstrings, glutes, and lower back while also helping to develop stabilizer muscles in the core. When doing this exercise with straps, make sure that you keep your back straight and chest up as you slowly bend down until your hands reach just below your knees then drive your hips forward as you come back up.
Lat pulldowns
Lat pulldowns are another great exercise to use with lifting straps. This exercise targets your lats, traps, and triceps while also helping to develop stabilizer muscles in the core. When doing this exercise with straps, make sure that you keep your chest up and shoulders back as you pull the weight down towards your chest in a slow and controlled manner. Also, try to reach full range of motion throughout each rep by pulling the weight all the way down until it touches your upper chest.
Shrugs
Shrugs are a great exercise to use with lifting straps since they primarily target your upper traps and can help to improve posture. When doing this exercise, make sure that you keep your chest up and shoulders back as you shrug the weight upward in a slow and controlled manner. Also, try to reach a full range of motion throughout each rep by driving your shoulders as high as possible.
How to Use Wrist Straps?
Step 1: Choose lifting straps that fit your hands
When selecting a pair of lifting straps, make sure they are the right size for your hands. If they are too long or wide, they might not provide enough support and could be uncomfortable to use. Straps come in a variety of sizes, materials, and colors, so you can easily find one that fits your needs and style.
Step 2: Put the strap over your wrist
To begin using a lifting strap, slide it over your wrist so that the loop is facing outward. Make sure the strap is tight but not overly restrictive; you want it to stay in place without cutting off circulation.
Step 3: Wrap the strap around the weight
Once the strap is securely fastened around your wrist, wrap it around the weight or barbell you are lifting. Start at one end and work your way to the other, making sure that the strap is evenly distributed and not too loose or tight.
Step 4: Grip and lift
When gripping the weight, make sure that your hands are secure but relaxed. Pull up through your wrists and arms to complete the lift. As you do this, keep a strong grip on the weight for stability and control. The straps should provide additional support and help you maintain form during each rep.
Step 5: Unwrap the strap after each set
Once you have completed a set of reps with a weightlifting strap, be sure to remove it from the barbell before moving on to your next exercise. This helps to keep the strap in good condition and prevents it from becoming frayed or worn over time. With regular use, your lifting straps should last for several years of workouts.
Safety precautions by using lifting straps
Using lifting straps is a great way to build strength in the areas of your body that need it most. However, if not used correctly, they can also lead to very serious injuries. To avoid such risks, here are some tips on how to properly use lifting straps:
- Make sure you have the right size and width for your hands. Lifting straps should fit your hands snugly and securely so they don’t slip while working out. It’s important to find the right size as improper sizing can cause excessive pressure on your wrists or fingers which can lead to injury.
- Don’t wrap the strap too tightly around your wrist or hand when using them during lifts or exercises. Wrapping them too tight can restrict your circulation and cause pain or long-term injury.
- Don’t exceed the weight that you’re comfortable with when using lifting straps. This will help to ensure that your body is not overly strained, as this can easily lead to injury if done incorrectly.
- Always warm up before using lifting straps. Stretching and warming up will help prevent any injuries while exercising with the straps, so don’t skip this step!
- Make sure you take regular breaks during workouts involving lifting straps, especially if you are a beginner in using them. Taking breaks will help to avoid overworking yourself and causing strain on your muscles or joints which can lead to injury in the long run.
- Lastly, always wear protective gear when using lifting straps, such as a weightlifting belt or gloves. This will help to provide your body with extra support and protection during heavy lifts, reducing the risk of any potential injuries.
Following these tips will help to ensure that you stay safe and healthy while using lifting straps. Remember to listen to your body and take it slow if necessary! With proper care and caution, lifting straps can be a great way to build strength in your arms and back.
FAQ
Are lifting straps worth it for beginners?
Yes, lifting straps can be a great way for beginners to get comfortable with heavier weights. For those who are new to lifting, using straps can help them build confidence and will allow them to increase the amount of weight they lift safely. Straps also reduce the stress on your wrists and hands since you don’t have to grip the bar as tightly. However, beginners must learn proper techniques before relying too heavily on straps. Strap use should primarily be used as a supplement while training and not as a crutch or replacement for good form.
Is it okay to deadlift with straps?
It is okay to deadlift with straps as long as you practice proper form. Many people find it helpful to use straps while deadlifting since they allow for a strong grip on the bar, and can reduce some of the stress on your wrists and hands. However, it is important to make sure you are still using good form when using the straps. If you notice that your form starts to suffer when using straps, then it’s time to take a break from strap use and focus on improving your technique instead.
What are the benefits of lifting weights?
Lifting weights is a great way to improve your overall fitness. It can help build muscle, strength, and endurance while also burning fat and improving bone density. Weight lifting can also boost your metabolic rate and improve coordination, balance, posture, and flexibility. Moreover, weightlifting has been shown to reduce the risk of heart disease, diabetes, and certain types of cancer. Finally, it’s an excellent way to reduce stress levels and improve mental health.
What type of workouts should I do with lifting weights?
There are a variety of workouts you can do with weights. It’s important to find one that fits your fitness level, goals, and lifestyle. Some popular weightlifting routines include powerlifting, bodybuilding, Olympic lifting, and CrossFit. Additionally, there are many other types of workouts you can do with weights such as circuit training, HIIT training, Tabata workouts, and plyometric exercises. Ultimately it is up to you to decide what type of program works best for you.
What is the best way to use lifting straps?
When using lifting straps it’s important to make sure they are fastened securely but not too tightly around the barbell or dumbbells. Be sure to place the strap on top of your hand, not underneath your wrist. Additionally, keep in mind that straps should supplement your workout and not replace good form. Strap use should primarily be used when lifting heavy weights or during sets where grip strength is limiting you from achieving a full range of motion. Lastly, don’t forget to take breaks periodically throughout your workout so that you can build up grip strength without relying on the straps.
What are some safety precautions for weightlifting?
Safety is always a priority when it comes to weightlifting. It is important to always warm-up properly before beginning any type of weight training routine. Additionally, make sure you check the equipment for any defects before each session and never attempt to lift more than what you can handle. Be sure to use the correct form for each exercise and always have a spotter when lifting heavy weights. Lastly, never lift with straps that are too tight around your wrists as this can cause injury.
Do straps weaken grip?
Using straps while weightlifting can help to improve grip strength in the long run as it allows you to lift heavier weights with greater safety and confidence. However, over-reliance on straps can lead to weakened grip strength as your body does not need to use its natural gripping muscles when using the straps. Therefore, it is important to take regular breaks from using straps so that your grip strength can be maintained. With proper form and intermittent strap use, you will be able to safely lift heavy weights without compromising your grip strength.
Are lifting straps better than gloves?
Lifting straps can be beneficial for weightlifting because they provide extra support and security when gripping the bar, and can reduce some of the stress on your wrists and hands. However, it is important to make sure you are still using good form when using the straps. If you notice that your form starts to suffer when using straps, then it’s time to take a break from strap use and focus on improving your technique instead.
Gloves can also be helpful while weightlifting as they protect your hands from calluses and blisters but do not offer the same type of support as lifting straps. Ultimately it is up to you to decide which type of tool works best for you in aiding with grip strength and safety during your workouts.
Useful Video: Complete Guide to LIFTING STRAPS – How, Why, When to Use!
Conclusion
Using lifting straps can help enhance your grip strength when doing exercises such as deadlifts, rows, and pull-ups. They are also beneficial for protecting your joints from injury and allowing you to lift more weight than you would otherwise be able to. However, it is important to use them correctly and not rely on them too much as they do not replace good form when lifting. As with any type of exercise equipment, make sure to consult a trainer or doctor before using lifting straps. With proper technique and adequate supervision, lifting straps can be a great addition to your fitness routine.
References:
- https://www.masterclass.com/articles/how-to-use-lifting-straps
- https://www.menshealth.com/fitness/a19531705/lifting-straps-for-weightlifting/
- https://torokhtiy.com/blogs/guides/how-to-use-lifting-straps