Hand Grip Loops: Usage, Benefits, Types, and Proper Technique

How to Use Hand Grip Loops?

Hand grip loops, commonly known as lifting straps, are invaluable tools designed to enhance your grip on a barbell or dumbbell, allowing you to lift heavier weights and perform more repetitions by transferring the load from your hands directly to your wrists, thereby overcoming grip fatigue as a limiting factor.

What Are Hand Grip Loops (Lifting Straps)?

Hand grip loops, more accurately termed lifting straps, are pieces of fabric (typically cotton, nylon, or leather) with a loop at one end, designed to wrap around your wrist and then around a barbell, dumbbell, or pull-up bar. Their primary purpose is to secure your hand to the weight, effectively extending your grip and allowing you to hold onto loads that your natural grip strength might otherwise fail to manage. This enables you to focus on taxing the target muscles (e.g., lats in a heavy row or hamstrings/glutes in a deadlift) rather than having your set prematurely ended by forearm or grip fatigue. It's crucial to distinguish them from wrist wraps, which are designed to support the wrist joint itself, or lifting gloves, which primarily offer comfort and callus protection.

Why Use Hand Grip Loops? (Benefits & Applications)

Strategic use of hand grip loops can offer several performance benefits for strength training:

• Overcome Grip Limitations: For exercises like deadlifts, heavy rows, or pull-ups, your grip often fatigues before the larger muscle groups (back, hamstrings, glutes) are adequately stimulated. Straps allow you to continue challenging these primary movers with heavier loads or higher volume.
• Increase Training Volume and Intensity: By eliminating grip as a limiting factor, you can perform more repetitions or sets with challenging weights, leading to greater progressive overload and potential for muscle hypertrophy and strength gains.
• Target Specific Muscle Groups: In pulling movements, if your grip gives out, your back muscles may not receive sufficient stimulus. Straps ensure that the intended muscle group can be pushed to its limit.
• Enhanced Safety (for specific lifts): While not a substitute for proper form, straps can reduce the risk of dropping extremely heavy weights during exercises like deadlifts, which could lead to injury.
• Rehabilitation or Injury Management: In some cases, individuals with minor hand or forearm injuries may use straps to continue training certain movements without aggravating the affected area, under professional guidance.

Types of Hand Grip Loops

While "hand grip loops" is a general term, most commonly it refers to:

• Lasso/Closed Loop Straps: These are the most common type. They feature a loop at one end through which you thread the other end, creating an adjustable loop for your wrist. The excess material then wraps around the bar. They offer good flexibility and are suitable for most lifting scenarios.
• Figure-8 Straps: Less common for general use, these straps form two fixed loops, resembling a figure-8. One loop goes around your wrist, and the other around the bar, creating an extremely secure, non-adjustable connection. They are often used for maximal deadlifts but can be restrictive and difficult to release quickly.
• Hook Straps: These feature a metal hook attached to a wrist strap. While quick to engage, they offer less tactile feedback and can sometimes feel less secure than fabric straps, typically used for lighter pulling movements or shrugs.

This guide will focus on the most versatile and widely used type: the lasso/closed loop strap.

Proper Technique for Using Hand Grip Loops

Correct application is crucial for the effectiveness and safety of lifting straps. Follow these steps for the standard lasso method:

1. Orient the Strap: Hold the strap with the loop end facing away from your body. The loose end (tail) should hang down.
2. Insert Your Hand: Slide your hand through the loop. The loop should sit comfortably around your wrist, not too tight, but snug enough that it won't slip off. The tail of the strap should hang towards the inside of your palm (between your thumb and index finger).
3. Position on the Bar: Place your hand on the bar in your intended grip position (e.g., overhand for deadlifts).
4. Wrap Under the Bar: Take the tail of the strap and pass it underneath the bar. This is a critical step; wrapping over the top can make it harder to secure tightly and release.
5. Wrap Around the Bar: Continue wrapping the tail around the bar, away from your body (i.e., towards your fingers, then back towards your thumb). Aim for 1-2 full wraps depending on the strap length and bar thickness. The goal is to wrap it tightly around the bar and your hand.
6. Secure and Tighten: Once wrapped, use your free hand (or twist the bar with the strapped hand) to pull the strap even tighter around the bar and your wrist. It should feel secure, almost like an extension of your hand.
7. Repeat for the Other Hand: Apply the strap to your other hand using the same method. Ensure both straps are equally tight and secure before lifting.
8. Grip the Bar: Once both straps are secure, grip the bar firmly with your hands over the wrapped straps. Your fingers should still be able to curl around the bar, but the primary load will be transferred through the straps to your wrists.

Common Mistakes to Avoid

Improper use of hand grip loops can negate their benefits or even lead to injury:

• Over-Reliance: Do not use straps for every single set or exercise. This will hinder the development of your natural grip strength, which is vital for overall functional strength and injury prevention.
• Incorrect Wrapping Direction: Always wrap the strap under the bar and then away from your body. Incorrect wrapping can make it difficult to get a secure grip or release the bar quickly.
• Wrapping Too Loosely: A loose strap is ineffective and can be dangerous, as the bar might slip or shift within the strap.
• Wrapping Too Tightly: While snug is good, overly tight straps can cut off circulation, cause nerve compression, or lead to discomfort and pain during heavy lifts.
• Using for Light Weights: Straps should be reserved for heavier sets where grip is truly the limiting factor. Using them for warm-ups or light accessory work prevents your natural grip from being challenged and strengthened.
• Not Developing Natural Grip Strength: Incorporate specific grip training (e.g., farmer's walks, plate pinches, dead hangs) into your routine to ensure balanced strength development.

When to Use (and Not Use) Hand Grip Loops

Understanding when to deploy straps is as important as knowing how to use them:

Use Hand Grip Loops For:

• Maximal Effort Lifts: Heaviest sets of deadlifts, rows, shrugs, or pull-ups where your grip is the weakest link.
• High-Rep Sets: When performing high repetitions with challenging weights where grip fatigue would otherwise end the set prematurely.
• Specific Muscle Isolation: To ensure that the target muscle group (e.g., back) is fully fatigued without grip failure.
• Certain Olympic Lifts (rarely): Some strongmen or powerlifters might use them for very specific parts of cleans or snatches, but this is less common for general lifters.

Do NOT Use Hand Grip Loops For:

• Warm-up Sets: Allow your grip to warm up and be challenged naturally.
• Lighter Accessory Work: If the weight is light enough that your grip isn't failing, don't use straps.
• Grip-Specific Exercises: Farmer's walks, plate pinches, dead hangs, or any exercise where the primary goal is to improve grip strength.
• Exercises Where Grip is Not a Limiting Factor: Bench press, overhead press, squats (unless for very specific reasons like wrist injury which would require professional advice).

Maintenance and Care

To prolong the life of your hand grip loops:

• Clean Regularly: Especially cotton straps, as they can absorb sweat. Hand wash with mild soap and air dry.
• Store Properly: Keep them untangled and in a dry place to prevent mildew or damage.
• Inspect for Wear and Tear: Before each use, check for fraying, tears, or thinning of the material, which could compromise their integrity and safety. Replace them if they show significant signs of wear.

Conclusion

Hand grip loops are a valuable tool in a serious lifter's arsenal, enabling you to push beyond natural grip limitations to achieve greater strength and muscle development in key pulling movements. However, they are a tool, not a crutch. Use them strategically and sparingly, ensuring you continue to develop your natural grip strength through a well-rounded training program. When used correctly and judiciously, lifting straps can be a powerful asset in your pursuit of greater strength and performance.