Lifting Straps: Purpose, Proper Use, and Benefits in Strength Training

How do you use bulk lifting straps?

Lifting straps are an accessory designed to enhance grip strength, allowing lifters to handle heavier loads or perform more repetitions on pulling exercises by securely attaching the hands to the barbell, dumbbell, or machine handle.

Understanding Lifting Straps and Their Purpose

Lifting straps are pieces of durable fabric, typically cotton, nylon, or leather, formed into a loop that wraps around the wrist and then around the barbell or dumbbell. The term "bulk lifting straps" generally refers to the most common types: loop straps or lasso straps, which are simple, robust, and designed for maximizing grip on heavy pulling movements. Their primary purpose is to bypass grip fatigue, which often becomes the limiting factor in exercises targeting large muscle groups like the back, hamstrings, and glutes. By securing your hands to the weight, straps allow you to focus on the intended muscle groups and safely lift heavier loads or perform more volume than your natural grip strength would permit.

When and Why to Employ Lifting Straps

Lifting straps are most beneficial for exercises where grip strength is a limiting factor, allowing you to maximize the stimulus on larger, stronger muscle groups.

• Heavy Deadlifts: The quintessential use case. As the weight increases, grip often fails before the back or legs. Straps ensure you can complete the lift.
• Rows (Barbell, Dumbbell, T-Bar): Allows you to pull heavier weights and achieve better back contraction without forearm fatigue dictating the set.
• Shrugs: Essential for overloading the trapezius muscles with heavy weight.
• Pull-ups/Lat Pulldowns: Can help increase repetitions or manage heavier resistance if your grip gives out before your lats.
• Romanian Deadlifts (RDLs): Especially beneficial for higher repetitions or heavier loads, allowing for full hamstring and glute engagement.
• Any Exercise Where Grip is the Weak Link: If your forearms are giving out before the target muscle group is adequately fatigued, straps can be a valuable tool.

It's crucial to use straps judiciously to avoid over-reliance, which can hinder the natural development of your grip strength. They are a tool for specific applications, not a substitute for building a strong grip over time.

Step-by-Step Guide: Proper Application of Lifting Straps

Mastering the use of lifting straps is straightforward but requires a specific technique to ensure safety and effectiveness. This guide assumes you are using standard loop or lasso straps.

1. Identify Left and Right Straps: Most straps are symmetrical, but some might have a slight curve or specific stitching. Ensure the loop is positioned correctly on your wrist for the wrapping direction.
2. Thread the Strap onto Your Wrist:
   • Pass one end of the strap through the loop to create another loop.
   • Slide your hand through this newly formed loop. The excess strap should hang down towards your fingers, on the palm side of your hand.
   • Adjust the strap so it sits snugly but comfortably around your wrist, just below the base of your hand. It should not be so tight as to cut off circulation, nor so loose that it slides around excessively.
3. Position Your Hand on the Bar:
   • Approach the barbell or dumbbell as you normally would for your lift.
   • Place your hand over the bar, ensuring your palm is facing the direction it would for the lift (e.g., pronated grip for deadlifts).
4. Wrap the Strap Around the Bar:
   • With the excess strap hanging down on the palm side, bring it under the bar. This is critical for quick release.
   • Wrap the strap around the bar away from your body. For your right hand, this means wrapping counter-clockwise; for your left hand, wrap clockwise.
   • Use your free hand (or your thumb and fingers of the same hand) to tightly wrap the strap around the bar as many times as possible (typically 1-3 full wraps depending on strap length and bar thickness). Ensure the strap lies flat and doesn't twist.
5. Secure Your Grip:
   • Once the strap is wrapped, grasp the bar firmly, simultaneously pulling on the excess strap with your thumb and fingers to tighten it around the bar and your wrist. This creates a secure connection. Imagine you're "screwing" your hand into the bar.
   • Ensure both hands are wrapped equally tightly for balance and safety.
6. Execute the Lift:
   • With your hands securely locked to the bar, focus on proper lifting mechanics and engaging the target muscles. The straps should feel like an extension of your grip, allowing you to pull without worrying about the bar slipping.
7. Release the Strap:
   • After completing your set, simply open your hand and release your grip on the bar. Because you wrapped under the bar and away from your body, the strap should unwrap easily, allowing for a quick and safe release. In an emergency, simply opening your hand and letting go will typically release the strap.

Anatomical and Biomechanical Benefits

When used correctly, lifting straps offer several biomechanical advantages:

• Enhanced Overload: By removing grip as a limiting factor, straps allow you to apply greater mechanical tension to the primary movers (e.g., lats in rows, hamstrings/glutes in deadlifts), fostering greater hypertrophy and strength gains in those muscles.
• Improved Mind-Muscle Connection: Without the distraction of a failing grip, lifters can better concentrate on contracting the target muscles throughout the full range of motion.
• Reduced Risk of Dropping Weights: For maximal lifts, straps provide an added layer of security, reducing the risk of the weight slipping and causing injury or damage.
• Increased Training Volume: Overcoming grip fatigue allows for more repetitions or sets, leading to greater overall training volume for the target muscle groups.

Potential Downsides and Considerations

While beneficial, indiscriminate use of lifting straps can have drawbacks:

• Compromised Grip Strength Development: Over-reliance on straps can stunt the natural development of your forearm and grip strength, which is crucial for overall functional strength and injury prevention in many daily activities and other lifts.
• False Sense of Security: Straps can sometimes lead lifters to attempt weights beyond their true strength capabilities, potentially compromising form and increasing injury risk in other areas (e.g., lower back).
• Improper Technique Masking: Straps can mask deficiencies in lifting technique, as a poor setup might be compensated for by the secured grip rather than corrected.
• Not Suitable for All Lifts: Straps are generally not recommended for Olympic lifts (snatch, clean & jerk) where immediate bar release is paramount for safety. They are also unnecessary for pushing movements like bench press or overhead press.

Who Should Use Lifting Straps?

Lifting straps are a specialized tool best suited for:

• Advanced Lifters and Bodybuilders: Those pushing maximal loads or high volume in pulling movements where grip is the limiting factor.
• Powerlifters: Especially for deadlifts, to ensure maximum weight can be pulled without grip failure.
• Individuals with Grip Discrepancies: If your back and leg strength significantly outpace your grip strength due to genetics, injury, or specific training goals.
• Those Focusing on Specific Muscle Hypertrophy: When the goal is to isolate and maximally fatigue a large muscle group without grip fatigue interrupting the set.

Beginners should generally focus on developing their natural grip strength through consistent training before incorporating straps. Only introduce them once you've established solid form and your grip genuinely becomes the bottleneck for progressive overload on specific exercises.

Conclusion

Lifting straps are a valuable accessory for serious strength training, offering a significant advantage in overcoming grip limitations during heavy pulling exercises. When used correctly and judiciously, they can facilitate greater muscle overload, improved training volume, and enhanced safety for specific lifts. However, like any tool, their effectiveness lies in appropriate application. Integrate them strategically into your training, prioritizing the development of natural grip strength while leveraging straps to push past plateaus in your primary strength and hypertrophy goals.