Reverse Grip Straps: Understanding Their Use, Benefits, and Application

How Do You Use Reverse Grip Straps?

Reverse grip straps are a specialized lifting accessory designed to enhance grip security and allow lifters to handle heavier loads or perform more repetitions in pulling movements where a supinated (palms-facing-you) grip is employed.

Understanding Reverse Grip Straps

Lifting straps are a common tool in strength training, primarily used to reinforce grip during heavy pulling exercises. While standard straps are typically wrapped over the top of the bar for a pronated (palms-away) or mixed grip, reverse grip straps are specifically designed for, or adapted to, a supinated (palms-facing-you) grip. The key difference lies in the direction of the strap's wrap around the barbell or handle, which counteracts the rotational force of the bar in a reverse grip.

Why Use Reverse Grip Straps?

The primary purpose of using lifting straps, including reverse grip variations, is to bypass grip strength as the limiting factor in an exercise, allowing the target muscles (e.g., back, hamstrings, glutes) to be worked to their maximum potential. Specific benefits include:

• Enhanced Load Capacity: They enable you to lift heavier weights than your unassisted grip might allow, facilitating progressive overload for larger muscle groups.
• Increased Repetition Volume: By delaying grip fatigue, you can perform more repetitions, leading to greater training volume and potential for hypertrophy.
• Improved Mind-Muscle Connection: When grip is no longer a concern, you can better focus on contracting the intended muscles, optimizing movement mechanics and muscle activation.
• Targeted Muscle Development: Especially beneficial in movements like reverse-grip barbell rows or pulldowns, where the supinated grip already emphasizes specific back muscles (like the lower lats) and biceps. Straps ensure your grip doesn't fail before these muscles are adequately stimulated.

Anatomy & Biomechanics of Reverse Grip

A reverse grip, also known as a supinated grip, involves your palms facing towards your body or upwards. This grip orientation significantly alters muscle activation patterns compared to a pronated grip (palms facing away).

• Increased Biceps Involvement: In pulling movements (like rows, pulldowns, or chin-ups), a reverse grip inherently places greater emphasis on the biceps brachii due to their role as forearm supinators and elbow flexors.
• Altered Back Muscle Activation: While still targeting the latissimus dorsi, a reverse grip can sometimes shift the emphasis slightly, potentially engaging the lower lats more effectively for some individuals, particularly in movements like reverse-grip barbell rows.
• Grip Challenge: Despite the benefits, maintaining a secure reverse grip, especially with heavy loads, can be challenging due to the bar's tendency to roll out of the hands. This is where reverse grip straps become invaluable, locking your hands to the bar and negating this rotational force.

Step-by-Step Guide: How to Apply Reverse Grip Straps

Proper application is crucial for safety and effectiveness. Follow these steps:

1. Thread the Strap: If your straps have a loop, thread one end of the strap through the loop to form a closed loop.
2. Position on Wrist: Slide your hand through the loop you've created. The padded section (if any) should rest comfortably on the back of your wrist. The loose end of the strap should hang down the inside of your palm, between your thumb and forefinger.
3. Approach the Bar: With a supinated (palms-facing-you) grip, grasp the barbell or handle.
4. Wrap Around the Bar (Crucial Step): This is where reverse grip application differs.
   • Standard Grip: You would typically wrap the loose end over the top of the bar and then underneath to secure it.
   • Reverse Grip: For a reverse (supinated) grip, you must wrap the loose end of the strap underneath the bar first, then bring it up and over the top of the bar and around. The strap should be wrapping in the direction away from your body, effectively pulling the bar into your palm as it tries to roll out.
5. Tighten the Strap: Once wrapped, twist the bar and/or your hand to tighten the strap around the bar as much as possible. The goal is to eliminate any slack, creating a secure connection between your hand and the bar. The strap should feel like an extension of your grip, not just a loose rope around the bar.
6. Repeat for Other Hand: Apply the strap to your other hand following the same procedure. Ensure both straps are equally tight.
7. Test Security: Before lifting, give the bar a few tugs to ensure the straps are securely fastened and won't slip during the exercise.

Common Exercises Where Reverse Grip Straps Are Beneficial

Reverse grip straps are most useful in exercises where a supinated grip is employed and grip strength is likely to be the limiting factor for the target muscles.

• Reverse Grip Deadlifts: While less common than mixed grip, some lifters use a reverse grip for deadlifts, especially for specific training goals. Straps are essential here for heavy loads.
• Reverse Grip Barbell Rows: A popular exercise for targeting the lats and biceps. Straps allow you to pull heavier and focus on the back muscles without grip fatigue.
• Reverse Grip Lat Pulldowns: For maximizing back engagement and volume, especially when moving into heavier sets where forearms might fatigue prematurely.
• Reverse Grip Chin-ups/Pull-ups (Assisted): While less common for straps, if you are doing very high volume or assisted chin-ups and your grip is failing before your back/biceps, straps can be useful.

Important Considerations & Safety Tips

• Don't Over-Rely: While beneficial, excessive reliance on straps can hinder the development of your natural grip strength. Incorporate exercises that directly train grip, and use straps judiciously for your heaviest sets or when specifically targeting muscle groups beyond grip capacity.
• Proper Fit is Key: Straps that are too loose won't provide adequate support, and those that are too tight can restrict blood flow or cause discomfort.
• Maintain Neutral Wrist: Even with straps, strive to keep your wrists in a neutral position (straight, not hyperextended or flexed) to minimize stress on the wrist joint.
• Awareness of Bar Rotation: The reverse grip naturally wants to rotate the bar out of your hands. The straps counteract this, but be mindful of how the bar feels.
• Practice Application: It takes a little practice to apply straps quickly and effectively, especially for the reverse grip. Practice with lighter weights until you're proficient.
• Quality Matters: Invest in durable straps that can withstand heavy loads and repeated use.

Conclusion

Reverse grip straps are a valuable tool for serious lifters seeking to maximize their training potential in supinated pulling movements. By understanding their unique application and integrating them judiciously into your program, you can overcome grip limitations, lift heavier, achieve greater training volume, and ultimately drive superior gains in strength and muscle development. Remember to prioritize proper technique and not neglect direct grip training for overall hand and forearm strength.