Have you ever observed people at the gym perform right before lifting heavy weights? As they approach the barbell, they adjust and wrap the straps around it to secure their grip. Suddenly, they can lift the enormous weight with ease.
If you’ve been wondering how you can use lifting straps, you’re in the right place. Today, we’ll go over what these straps are, the types of weightlifting straps you can get, and how to use them in a step-by-step guide. Let’s get started!
What are Lifting Straps?
Lifting straps are strong, flexible bands used to safely lift and move heavy objects when weightlifting or transporting items. Lifting straps can be confusing at first, especially for beginners. It's common to wear them incorrectly, which can prevent you from getting their full benefits. To use lifting straps properly, follow these guidelines closely.
Made from sturdy materials likecotton, nylon, or leather, lifting straps are primarily used for heavy lifting exercises such asdeadlifts,lat pulldowns, and rows. These exercises target the muscles in your back and traps. The straps work by enhancing your grip, allowing you to lift heavier weights without relying solely on your grip strength. This is particularly useful when your grip starts to fail before the muscles you're targeting are fully worked.
Related:Wrist Wraps vs. Lifting Straps
When Should You Use Lifting Straps?
Lifting straps should only be used when your grip starts to limit your performance after you’ve tried other grip techniques like the hook grip. Straps are especially helpful during deadlift variations such as heavy rack pulls or high-repetition sets where maintaining a strong grip can be challenging.
Lifting straps can also be beneficial if you are dealing with or recovering from a hand injury, as they help secure your hold on the barbell without putting excessive strain on your hands. This allows you to continue training effectively while minimizing the risk of aggravating your injury.
However, it's crucial not to become overly reliant on lifting straps. Use them only for your heaviest lifts or when performing high-repetition sets. Overusing straps can prevent you from developing the necessary grip strength and can become a crutch, hindering your overall progress.
Types of Lifting Straps
Understanding the differenttypes of lifting straps available for training is essential. Among the various options are lasso lifting straps,figure 8 lifting straps,lifting grips, and Olympic lifting straps. Each of these types serves a specific purpose and offers unique benefits.
- Cotton Lifting Straps: These are the most affordable and basic lifting straps made of a blend of cotton, and polyester, and have a neoprene pad for comfort. They are soft, comfortable, and easy to wrap around your wrists and the bar. However, these are only recommended if you lift 300 lbs. We do offer a thicker cotton lifting strap (TUFF v2 Cotton Lifting Straps) which is a very similar material. Here is a detailedvideo about the cotton lifting strap.
- Dual-Ply Lifting Straps: These will be an excellent option for up to 500kg (over 1200 lbs.) when deadlifting and have been tested by numerous strongman athletes who deadlift over 800 pounds. As the name implies, these are made of two layers of material, reinforcing the strength of those heavy lifts.
- Nylon Lifting Straps: These are thinner, more durable, and stronger than cotton straps, as they are made of high-quality nylon or a blend of nylon and cotton. They have a rough texture that provides a better grip on the bar, but they may be uncomfortable and cause friction on your skin. Coming soon!
- Figure 8 Lifting Straps: These are the King Kong of all lifting straps and will lock you in that deadlift! Unlike cotton or dual-ply lifting straps, these are designed to grip the bar naturally without a strap. They are durable and comfortable and provide a tight grip on the bar or dumbbell. However, these require understanding how to use them to get the most benefit out of them. These are also an excellent option for anyone lifting more than 300 lbs. when deadlifting.
Related:Lifting Straps vs. Lifting Gloves
How to Use Lifting Straps: Step-by-Step Guide
Step 1: Choose Your Type of Lifting Strap
Consider the type of lifting strap that best meets your requirements. Various options are available, such as loop straps, figure 8 straps and hook straps. Each has distinct benefits, so choose one that aligns with your lifting preferences and comfort level.
Step 2: Create a Loop With Your Lifting Straps
Start by feeding one end of the strap through the loop at the opposite end to form a sturdy loop. This loop will encircle your wrist, giving you the essential support and grip required for your lift. For optimal comfort and effectiveness, ensure the loop is snug but not too tight.
Step 3: Put on Your Lifting Straps
Slide your hand into the loop you've made, making sure the strap sits comfortably around your wrist. Let the extra strap hang down from your palm. Repeat these steps with the other strap on your opposite wrist. This ensures a secure and comfortable fit for both wrists during your workout.
Step 4: Connect Your Lifting Straps to the Barbell
Once the straps are on your wrists, move towards the barbell and position your hands in the grip style you prefer. Take the loose end of the strap and wrap it around the barbell, going in the opposite direction of your grip. Wrap it tightly several times to ensure a secure attachment to the bar. Once both straps are firmly wrapped, hold onto the barbell over the straps and get ready to lift. This technique enhances your grip and stability, allowing you to lift heavier weights with confidence and reduce the risk of slipping.
By following these steps, you’ll enhance your grip and reduce the strain on your wrists, allowing you to lift heavier weights more safely and effectively.
BONUS: How to Put on Figure 8 Lifting Straps
Figure 8 lifting straps are a little more tricky. Watch this video to make sure you put on your Figure 8 lifting straps correctly:
What to Remember When Using Lifting Straps
Make sure to tighten the straps securely and wrap them around the barbell. This step is crucial for maintaining a firm grip and keeping your wrist and hand close to the barbell during your lifts. A common mistake is leaving the straps too loose, which compromises the support and grip they provide. Failing to secure the straps properly can lead to discomfort or even injury to your hand or wrist.
As you use the lifting straps over time, you'll experience the benefits of isolating your muscles during pulling exercises. These benefits may include reduced stress on your hands, wrists, forearms, and biceps, allowing you to focus more on the targeted muscle groups and lift heavier weights safely and effectively.
Use Your Lifting Straps Correctly Today!
Using thebest lifting straps and mastering it can significantly enhance your weightlifting experience. By following the proper technique outlined in this guide, you can maximize the benefits of lifting straps and improve your performance in heavy lifting exercises. Incorporate this knowledge into your workouts today to elevate your strength training to the next level!
