Lifting straps are accessories used in resistance training to enhance a lifter’s connection to the weight. Typically made of durable materials like cotton, nylon, or leather, they alleviate strain on the forearms and hands during heavy lifts. By securing the hand to the bar, straps bypass the limitations of grip strength, which often fails before larger target muscle groups are fatigued. This is beneficial when attempting maximal loads or pushing for higher repetitions. Their primary function is to shift focus from gripping to the intended movement, maximizing the training stimulus on muscles such as the back, glutes, and hamstrings.
Identifying Appropriate Exercises
Lifting straps should be introduced when forearm and hand strength becomes the limiting factor in a compound movement. This typically arises during heavy pulling exercises where the back or legs can handle more work. Common movements that benefit from straps include heavy deadlifts and variations, such as Romanian deadlifts or rack pulls, which place intense demand on the grip.
Straps are also useful for high-volume back training, including heavy barbell rows, dumbbell rows, and shrugs, where the goal is to exhaust the target muscles like the lats and traps. Using straps ensures the back muscles receive adequate time under tension without the set being terminated by grip fatigue. Developing natural grip strength remains important, so straps should be reserved for working sets at higher intensities or volumes, rather than being used for every warm-up or lighter set.
Detailed Wrapping Technique
To prepare the strap, thread the free end through the loop. Insert the hand through this loop, positioning the strap snugly around the wrist. The long, loose end should extend down the palm, aligned between the thumb and index finger. This setup ensures the strap is prepared for the correct attachment to the barbell or dumbbell.
Wrap the loose end of the strap around the bar by approaching from the underside. Feed the strap under the bar and away from the body. Tension created during the lift will naturally pull the strap tighter around the wrist, enhancing security.
Use the free hand to continue tightly winding the strap around the bar until only a small amount of slack remains. To cinch the strap, grip the bar and rotate the hand toward the center of the body, as if revving a motorcycle throttle. This twisting action removes looseness, securely locking the wrist to the bar and creating a solid connection that transfers the load away from the fingers. The strap should be tight enough that the bar feels secure, but not so tight that it restricts blood flow to the hand.
Maintaining Grip and Avoiding Injury
Once the strap is secured, maintaining a neutral wrist position throughout the lift is important. The goal of the strap is to secure the connection, not to allow the wrist to flex or extend excessively under load. The hands should still actively grip the bar, as the strap is intended to assist the grip, not replace it entirely.
A common error is wrapping the strap too loosely, which allows the strap to slip and reduces the transfer of force, negating its purpose. Another mistake is using the wrong wrapping direction, which causes the strap to loosen during the lift instead of tightening. For movements like the deadlift, it is important to practice a quick-release technique by not wrapping the strap multiple times or excessively tight, allowing the hand to open and release the bar quickly in case of a failed lift or emergency. Consistent training without straps on lighter sets should also be incorporated to ensure natural grip strength continues to develop alongside the overall body strength.