Boost Your Lifts - How To Use Lifting Straps
Have you ever felt your hands giving out before your bigger muscles do when you are trying to lift something heavy? It is a common situation for many people who spend time working out, especially when you are attempting to move serious weight. Your grip strength, or the hold your hands have on a bar or handle, can often be the first thing to get tired, making it hard to finish your set even if your back or legs still have plenty of energy left. This can be a bit frustrating, you know, when you feel like you could do more if only your hands would cooperate.
Well, there is a simple piece of equipment that many lifters use to help with this very issue. These items are called lifting straps, and they can make a real difference in how you approach those heavier exercises. They essentially give your hands a little extra help, letting you hold onto the weight for longer and, in some respects, focus on the muscles you are actually trying to work. We will go over what these things are, why folks use them, and, perhaps most importantly, how to put them on and get them working for you.
Learning how to use lifting straps might seem like a small thing, but it can open up new possibilities for your training. People often wonder if they are for them, or if they are just for very experienced lifters. The truth is, many different kinds of people can find them useful, whether you are just starting to push heavier weight or you have been at this for a while. We will share everything you might want to know about getting these useful pieces of fabric to assist your lifting goals.
Table of Contents
- What Are These Things Anyway?
- Why Do People Use Lifting Straps?
- How to Use Lifting Straps - The Basic Steps
- Getting a Good Hold - How to Use Lifting Straps with the Bar
- When Should You Consider Using Lifting Straps?
- Are There Times When You Should Not Use Lifting Straps?
- Different Sorts of Straps and What to Look For
- Common Things to Avoid When You Are Learning How to Use Lifting Straps
What Are These Things Anyway?
Lifting straps are, well, they are pretty simple pieces of equipment, actually. They are generally made from materials like leather, a sturdy fabric called canvas, or a strong synthetic like nylon. Each strap typically has a sort of loop at one end, which is how you get them onto your wrist. They are a kind of aid for weightlifting, something that wraps around your wrist and then around the part of the bar you hold. They are meant to give your hands a helping hand, so to speak, especially when you are pulling on something heavy.
Think of them as a way to connect your hands more securely to the weight. When you are holding onto a heavy bar, your fingers and forearms do a lot of the work to keep your grip. Sometimes, those smaller muscles get tired very quickly, even if the bigger muscles in your back or legs could still pull more. A strap helps to take some of that direct gripping effort away from your fingers and puts it more on the connection between your wrist and the bar. This means you can keep holding on even when your fingers might otherwise give out. It is really about giving you a more secure link to the weight, which can feel quite freeing, you know.
The basic idea is to make sure the weight stays in your hand, or at least connected to your arm, even when your natural grip is starting to fade. They are not meant to do all the work, but rather to extend your ability to hold on. You will find them in many different sizes and thicknesses, but the main design, with that simple loop, stays pretty consistent across most types. I have personally used some leather ones from Dominion Strength, and they have been very helpful, offering a good, firm feel.
Why Do People Use Lifting Straps?
So, why do people bother with these fabric loops? The main reason, as we touched on, is to get better grip support. When you are doing exercises where you pull a lot of weight, like deadlifts or shrugs, your hands can get very tired. This hand tiredness can stop you from doing as many repetitions as your bigger muscles could handle, or even from lifting as much weight as you are capable of. People use lifting straps because they help to improve your ability to hold onto the weight, which in turn means you can keep going for longer or lift heavier.
Another big reason is for comfort around the wrist joint. When you are pulling on a very heavy bar, the pressure on your hands and wrists can be quite a lot. The straps can distribute some of that pressure, making the hold feel less painful or uncomfortable. This is not just about making things feel better; it can also help you focus on the movement itself, rather than worrying about your grip or how your wrists are feeling. It is a bit like having an extra layer of support, which, quite honestly, can make a significant difference to your overall experience.
By using these simple strips of material, people often find they are able to lift weights that are heavier than what they could manage with just their bare hands. This is because the strap takes away the grip as the weakest point. If your back or legs are strong enough to lift 300 pounds, but your hands can only hold onto 250 pounds, then you are limited by your hands. Straps let you bypass that hand limit, allowing your stronger muscles to do their actual work. This can lead to making good progress in your strength training, which is really what many people are aiming for, you know.
How to Use Lifting Straps - The Basic Steps
Learning how to use lifting straps properly is not complicated, but there is a right way to get them on so they work for you. First off, you will want to get one strap ready. You will see that each strap has a sort of loop at one end. What you need to do is thread the other end of the strap through that loop. This will create a bigger circle of fabric. Think of it like making a slip knot, but a very loose one. You are essentially forming a ring that you can put your hand through. This is the very first step, and it is pretty simple, actually.
Once you have made that circle, the next thing is to slide your hand through it. Make sure the strap is sitting comfortably around your wrist. The loose end of the strap, the part that you just threaded through the loop, should be hanging down towards your fingers, on the side of your palm that will face the bar. It is important that the strap is not too tight around your wrist at this point, just snug enough that it stays in place. You will adjust the tightness later, but for now, you just want it on your wrist. This step is about getting the strap into position on your body.
After your hand is through the circle and the strap is around your wrist, you will want to pull on the loose end of the strap. This action will make the circle around your wrist tighter. You want it to be snug, but not so tight that it cuts off your circulation or feels uncomfortable. The goal is to have it secure enough that it will not slip off when you are lifting, but still allow for a bit of movement. Do this for one hand, and then repeat the exact same process for your other hand. It is very much about getting both straps ready before you approach the weight.
So, to put it simply, you make a loop, put your hand in, and then pull the end to make it snug around your wrist. This initial setup is key to making sure the straps can do their job effectively. If they are too loose, they will not provide the grip support you need. If they are too tight, they might cause discomfort. It is a bit of a balance, but you will quickly get a feel for what works best for you.
Getting a Good Hold - How to Use Lifting Straps with the Bar
Once the straps are on your wrists, the next part is getting them around the bar. This is where the magic really happens for how to use lifting straps. You will approach the bar, and with one hand, you will take the loose end of the strap that is hanging down from your wrist. You want to pass this loose end *underneath* the bar. So, imagine the bar is resting in front of you, and you are reaching your hand out. The strap goes under the bar, and then you bring it up over the top of the bar.
After you have brought the strap up over the bar, you will then wrap it around the bar itself. You want to wrap it tightly and smoothly, without any twists or kinks in the fabric. You will typically wrap it once or twice, depending on the length of your strap and how thick the bar is. The idea is to create a very secure connection between your wrist and the bar. You will use your free hand, or even your thumb from the hand that has the strap on, to help pull the strap around the bar and make it tight. This is where you really cinch things down.
As you wrap the strap around the bar, you want to make sure it is wrapping in the direction *away* from your body. So, if you are holding the bar with your palms facing you (an underhand grip), you would wrap the strap away from you, over the top of the bar and then underneath. If your palms are facing away from you (an overhand grip), you would still wrap it away from you, but it would go under the bar first and then over. The goal is to have the strap pull the bar *into* your hand, creating a very strong, almost locked-in, connection. This might take a little practice to get just right, but you will find your rhythm.
After you have wrapped the strap around the bar, you then place your hand over the strap and the bar, gripping them together. Your fingers will still be around the bar, but the strap is now acting as a sort of anchor, preventing the bar from slipping out of your grasp. You can give it a little tug or twist to make sure it is as tight as possible. Some people like to twist the strap around the bar a bit more after they have gripped it, just to really lock it in. This makes the whole setup feel very solid, which is what you want when you are lifting something heavy.
When Should You Consider Using Lifting Straps?
Knowing when to use lifting straps is almost as important as knowing how to use lifting straps. They are incredibly effective for exercises where your grip is likely to be the weak link, stopping you from working the larger muscle groups to their fullest. Think about movements like deadlifts, for example. In a deadlift, you are lifting a lot of weight off the floor, and your back and legs are doing the main work. However, if your hands cannot hold onto the bar, you simply cannot complete the lift. This is a very common scenario where straps come in handy.
Another exercise where they are very useful is shrugs. With shrugs, you are trying to work your upper back and shoulders by lifting a heavy weight straight up and down. Again, your grip can give out long before your traps do. Barbell or dumbbell rows are also good candidates. When you are pulling a heavy bar or dumbbell towards your body, keeping a firm grip for multiple repetitions can be a real challenge. Straps help you maintain that connection, allowing you to focus on pulling with your back muscles.
Rack pulls, which are like partial deadlifts where you start the lift from a higher position, also benefit greatly from straps. Since you are often lifting even more weight than a full deadlift in a rack pull, the grip demand can be even higher. Basically, any exercise where you are pulling or holding a significant amount of weight and your grip feels like it is holding you back, that is when you might want to consider reaching for your straps. They are there to help you push past that grip limitation and get more out of your primary muscle groups.
It is about getting the most out of your bigger muscles. If your hands are always the first to tire, you are not truly challenging your back, legs, or whatever other large muscle group you are targeting. Using straps in these situations lets you give those bigger muscles the workout they need to grow stronger, which is the whole point of lifting heavy, really.
Are There Times When You Should Not Use Lifting Straps?
While knowing how to use lifting straps is good, it is also important to understand that they are not for every single exercise or every single set. There are definitely times when it is better to skip them. For instance, if you are doing warm-up sets with lighter weights, you generally do not need straps. These lighter sets are good opportunities to work on your natural grip strength. If you always use straps, your grip might not get the chance to get stronger on its own, and that is something you want to develop over time.
Also, for exercises where the main goal is to improve your grip itself, you should avoid using straps. Things like farmer's walks, where you carry heavy dumbbells for a distance, or holding a heavy bar for time, are specifically designed to build your grip. Using straps in these cases would defeat the purpose. Your grip is a very important part of overall strength, and you do not want to neglect it entirely. It is a bit like always using training wheels on a bike; eventually, you need to learn to balance on your own.
For many upper body pulling movements, especially those that are not super heavy, it is often better to try and maintain a strong natural grip. This includes things like pull-ups, chin-ups, or even lighter sets of rows. The idea is to build a well-rounded strength. Straps are a tool to help you push past a specific limitation, not a crutch to rely on for everything. So, you know, use them when they are truly going to help you achieve a specific goal, but do not feel like you need them for every single lift.
The goal is to use them smartly. They are a helpful accessory for particular situations, allowing you to get more out of certain lifts. But your raw grip strength is still very valuable, and you want to keep working on that too. It is a balance between getting the most out of your big lifts and making sure your hands and forearms are also getting stronger.
Different Sorts of Straps and What to Look For
When you are looking at how to use lifting straps, you will notice there are a few different types out there, and they come in various materials. As mentioned, common materials are nylon, leather, and canvas. Each has its own feel and benefits. Nylon straps tend to be a bit thinner and can feel very smooth, which some people like for quick adjustments. They are often quite strong and can hold up well. Leather straps, like the Dominion Strength ones I mentioned, tend to be a bit thicker and can feel very sturdy. They might need a little time to break in, but they often last a very long time and can offer a good, solid grip once they are used a bit. Canvas is also a very durable option, often feeling a bit softer than leather but still very strong.
Beyond the material, there are also different designs. The most common type is the single loop strap, which is what we have been discussing – a strip of fabric with a loop at one end. These are versatile and good for most pulling movements. Then there are "figure-8" straps, which are two loops connected in the middle. You put your hand through one loop, then the other loop goes around the bar, and then your hand goes through that second loop too. These offer an even more secure, almost locked-in feeling, but they can be a bit harder to get off quickly if you need to drop the weight. They are often used by very strong powerlifters for extremely heavy deadlifts.
There are also "hook" straps, which have a metal hook attached to a wrist wrap. You wear the wrist wrap, and the hook simply latches onto the bar. These are very easy to put on and take off, but some people feel they do not offer the same direct connection to the bar as fabric straps, and the hook can sometimes feel a bit awkward. They might be good for certain exercises where quick release is important, or for people who have trouble wrapping traditional straps. The type you choose really depends on your personal preference and what feels most comfortable and effective for you.
When you are picking out a pair, consider the thickness and width of the strap. Thicker, wider straps might feel more comfortable for heavier lifts, as they distribute the pressure more. Thinner straps might be easier to wrap around smaller bars or for people with smaller hands. Prices can vary quite a bit, too. You can find basic nylon ones, like the Gymreapers Olympic lifting straps, for around $11-$13, or slightly more premium ones, like Elitefts yellow jacket wrist straps, for about $16. It is worth finding a pair that feels good and durable, as they will get a lot of use if you are lifting often.
Common Things to Avoid When You Are Learning How to Use Lifting Straps
When you are first figuring out how to use lifting straps, there are a few common little errors that people sometimes make. One of the biggest is not wrapping the strap tightly enough around the bar. If the strap is loose, it will not give you the secure connection you need, and the bar might still slip or feel unstable. You want to pull that strap around the bar as snugly as you can, almost like you are trying to make it part of your hand. It should feel like an extension of your grip, not just something loosely draped around the bar.
Another thing to watch out for is wrapping the strap in the wrong direction. As we talked about, you want the strap to pull the bar *into* your hand. If you wrap it the other way, it will not create that secure, "locked-in" feeling, and the strap might actually loosen during your lift. Always remember to wrap it so that the tension pulls the bar towards your palm. This might take a few tries to get the muscle memory down, but it is very important for the strap to work as intended.
Some people also make the mistake of relying on straps too much, too early in their training. While they are great for heavy lifts, if you use them for every single set, even light warm-ups, you might be neglecting your natural grip strength development. Your hands and forearms need to get stronger too, and they do that by being challenged without assistance. So, try to save the straps for those heavier sets where your grip is truly the limiting factor. It is about smart application, not constant use.
Finally, make sure the strap is not twisted or bunched up when you wrap it. A smooth, flat wrap will feel much more comfortable and provide a better, more even connection to the bar. If it is twisted, it can dig into your hand or wrist, which is not what you want when you are trying to focus on a big lift. A little care in setting them up before each set will go a very long way in making them effective and comfortable for you.
So, in essence, lifting straps are a simple yet very effective tool for anyone looking to push their strength past grip limitations. They allow you to hold onto heavier weights for exercises like deadlifts, shrugs, and rows, letting your bigger muscles do their work without your hands giving out first. By threading the strap through its loop, sliding your hand in, and then wrapping it tightly around the bar, you create a solid connection that supports your hold. While they are incredibly useful for those heavy pulls, it is generally a good idea to save them for when your grip truly becomes the limiting factor, rather than using them for every single lift, to ensure your natural grip strength also gets a chance to grow. Knowing how to use lifting straps correctly, and when to use them, can truly help you get more out of your training sessions.
How To Use Lifting Straps: 5 Easy Steps To Lift More Weight
How To Use Lifting Straps: 5 Easy Steps To Lift More Weight
How to Use Lifting Straps Safely for Beginners & Experts
