Wrist straps are a common lifting accessory used to help lifters maintain a secure hold on a barbell or dumbbell during heavy pulling exercises, such as deadlifts and rows. Typically made of durable cotton, nylon, or leather, these tools create a physical connection between the lifter’s wrist and the weight. By extending the grip, they allow the primary muscles—like those in the back and legs—to be fully taxed without the lift being limited by forearm or grip fatigue. Mastering the correct wrapping technique transfers the load from the fingers directly to the wrist and forearm.
Setting Up the Straps on Your Wrists
The initial setup involves preparing the strap to be a secure cuff around the wrist. Start by identifying the loop and the tail end of the strap, then feed the tail through the loop to create a closed cuff. This creates a secure, adjustable fit that will not slip under tension.
Slide your hand through the newly formed cuff, positioning the strap so the loose tail hangs down along your palm. The tail must hang on the side of your hand toward your thumb, not your pinky. This orientation ensures the strap tightens as you wrap the bar away from your body.
Adjust the strap so it is snug around the base of the wrist, sitting between the wrist bone and the thumb’s base. The cuff should be tight enough to feel secure but must not restrict circulation. Ensure the straps on both wrists are mirrored so the hanging tail on each hand is correctly oriented toward the bar.
Wrapping the Strap Around the Bar
With the wrist straps securely in place, position your hand over the barbell, allowing the loose tail to hang directly beneath the bar. The correct technique involves dropping the strap under the bar first before wrapping it back over the top. This under-and-over motion creates a tight, friction-based connection.
Use your free hand to grab the hanging tail and wrap it tightly around the bar, aiming for the strap to coil around itself and the bar. The most effective method is rolling the bar away from your body, which pulls the slack out and secures the strap against the bar. Repeat this wrapping action one to two times until the strap material is tightly wound around the bar.
Once the strap is wrapped, slide your hand down to grip the bar firmly over the coiled strap material. Use your free hand to rotate the bar further backward, like turning a throttle, to remove any final slack and maximize the tightness of the strap. The goal is to eliminate the gap between your wrist and the bar, ensuring the strap, not your finger strength, will bear the load.
Achieving Maximum Security and Safe Release
Before initiating the lift, confirm security by pulling against the bar to ensure the straps feel like a solid extension of your forearms. This rigid connection allows the lifter to focus on the muscle groups being trained, as the worry of grip failure is removed. A common mistake is wrapping the strap too loosely, which allows the strap to unravel or slip when maximum tension is applied.
The wrapping technique should prioritize security while maintaining a simple, quick-release mechanism. Unlike figure-eight straps, the lasso-style strap is designed to be released by simply opening the hand and letting go of the bar. This safety feature is important, especially when performing maximal lifts where a failed repetition requires the immediate dropping of the weight.
A complicated or overly tight wrap can prevent this quick release, posing an injury risk if the bar needs to be dumped. If the straps are correctly set up and wrapped, the lifter can disengage the weight instantly by relaxing their grip and letting the bar fall forward. The strap should unravel from the bar as soon as the hand opens.