Lifting straps are used in strength training to assist with grip, allowing lifters to handle heavier weights than their hands alone can manage. They create a secure connection between the lifter’s hand and the barbell, bypassing the limitation of forearm strength during heavy pulling movements like the deadlift. This guide offers instruction on correctly wearing and using straps to maximize your deadlift performance.
The Role of Straps in Enhancing Deadlift Grip
The deadlift primarily targets large muscle groups in the posterior chain, including the hamstrings, glutes, and back. A common issue is that the smaller muscles responsible for grip and forearm strength often fatigue long before these larger, stronger muscles reach their limit. When this occurs, the set must end prematurely, limiting the potential stimulus for the intended muscle groups.
Lifting straps work by transferring the load from the fingers and palm to the wrist and forearm. They create a loop that cinches tightly around the bar, effectively making the barbell an extension of the arm, reducing the reliance on active grip strength. This mechanism allows the lifter to focus on driving with the legs and maintaining a stable back, ensuring the target muscles are adequately trained with heavy loads and higher volume, thereby improving performance.
Step-by-Step Guide to Wearing Straps on the Wrist
Before approaching the bar, the straps must be properly positioned on the hands. Insert the loose end of the strap through the loop to create a closed cuff, ensuring the strap remains flat and untwisted. Slide your hand through the loop, pulling it snugly around the wrist; the strap should rest at the base of the hand, near the wrist joint.
The long, free end of the strap must lie across your palm, extending down toward your fingers and pointing in the direction of your thumb for both hands. This specific orientation ensures that when you wrap the strap onto the barbell, the motion of tightening will naturally occur by twisting your hand away from your body.
Proper Technique for Securing Straps to the Barbell
Position yourself over the barbell and start with your non-dominant hand first, allowing your dominant hand to assist with the wrapping process. Drape the free end of the strap under the barbell and then over the top, towards the inside of the bar; this under-and-over motion creates the self-tightening effect under load.
Grip the bar, trapping the strap between your hand and the bar’s knurling. Use your thumb and fingers to firmly twist the barbell away from your body, like revving a motorcycle throttle. This twisting action rapidly cinches the strap around the bar, removing slack and creating a tight, secure connection. Aim for one to one and a half wraps of the material around the bar for a firm lock, then repeat the process with the other hand, securing the strap so tightly that the bar feels locked into your hand.
Programming and Safety Considerations for Strap Use
While straps allow for greater training loads, using them too frequently can hinder the natural development of grip strength. Reserve straps for your heaviest working sets or high-volume accessory work where grip is known to fail first, typically when sets reach approximately 80 to 85% of your one-rep maximum, or when performing six or more repetitions. Warmer sets and lighter lifts should still be performed without straps to ensure continued grip and forearm strength progression.
The straps must be secure but not restrictive of circulation. A safety feature of the standard strap technique is the quick-release capability: in the event of a failed lift, simply open your hands and let go of the bar, and the straps will quickly unfurl, allowing instant separation from the weight.