Lifting Straps: Types, Benefits, Proper Use, and When to Use Them

How do you use rise lifting straps?

Lifting straps are a valuable tool designed to enhance your grip on a barbell, dumbbell, or machine handle, allowing you to lift heavier loads or perform more repetitions by removing grip strength as the limiting factor during pulling exercises.

What Are Lifting Straps?

Lifting straps are training aids, typically made of durable cotton, nylon, or leather, used to create a more secure connection between your hands and the lifting implement. They are particularly beneficial for exercises where your target muscles (e.g., back, hamstrings, glutes) can handle more weight than your grip strength allows. While often generalized, the most common type, frequently referred to implicitly when discussing "rise" straps, is the loop or noose-style strap, which forms a secure loop around the wrist and then wraps around the bar.

Why Use Lifting Straps?

The strategic use of lifting straps offers several biomechanical and performance benefits:

• Improved Grip Security: Straps mechanically connect your hand to the bar, preventing the bar from slipping even with heavy loads or fatigued hands. This allows you to maintain control throughout the lift.
• Enhanced Lifting Capacity: By offloading the demand on your forearms and grip, straps enable you to lift heavier weights or perform more repetitions in exercises like deadlifts, rows, and shrugs, where grip often fails before the target muscles.
• Reduced Forearm Fatigue: Prolonged or intense gripping can lead to significant forearm fatigue. Straps minimize this, allowing you to dedicate more energy to the primary movers of the exercise and sustain higher volume training.
• Focus on Target Muscles: When grip is no longer a limiting factor, you can concentrate more effectively on engaging and contracting the intended muscle groups (e.g., lats in a pull-down, glutes and hamstrings in a deadlift), improving mind-muscle connection and training efficacy.
• Injury Prevention (Indirect): By preventing grip failure during heavy lifts, straps can indirectly reduce the risk of dropping weights or compromising form due to an unstable hold, which could lead to injury.

Types of Lifting Straps

While this guide focuses on the most common "loop" or "noose" style, it's helpful to be aware of other types:

• Loop/Noose Straps (Common "Rise" Style): These feature a sewn loop at one end through which the other end is threaded, forming a cuff around the wrist. The remaining tail is then wrapped around the bar. This is the most versatile and widely used type.
• Figure-8 Straps: These form two fixed loops, one for each hand, with a central section that wraps around the bar. They offer an extremely secure, almost locked-in grip, often favored by strongman competitors.
• Speed Straps: Similar to loop straps but often shorter and with a single, quick-release loop for faster setup and release.
• Hook Straps: These have a metal hook attached to a wrist cuff, which hooks directly onto the bar. While offering a strong grip, they can sometimes feel less natural and may not be allowed in powerlifting competitions.

Step-by-Step Guide: How to Properly Use Loop-Style Lifting Straps

Mastering the correct technique for using loop-style straps is crucial for safety and effectiveness.

• Step 1: Identify the Correct Hand

  • Hold one strap. You'll notice a loop sewn at one end. The "tail" is the longer, free end.
  • For your right hand, thread the tail through the loop from the inside (the side that will touch your wrist) to the outside. This creates a closed loop.
  • For your left hand, thread the tail through the loop from the outside (the side facing away from your wrist) to the inside.
  • When properly oriented, the tail of the strap should exit the loop away from your thumb for both hands when worn on your wrist.

• Step 2: Thread the Strap onto Your Wrist

  • Slide your hand through the loop you've created. The loop should sit snugly, but not uncomfortably tight, around your wrist. The tail of the strap should hang down the palm side of your hand.

• Step 3: Position on the Bar

  • Approach the barbell (or dumbbell/machine handle). Place your hand over the bar in your intended grip position (e.g., pronated for deadlifts).
  • The tail of the strap should be hanging underneath the bar, on the side away from your body (i.e., towards the plates for a deadlift).

• Step 4: Wrap and Tighten

  • With your hand over the bar and the strap tail underneath, begin to wrap the tail around the bar.
  • Crucial Point: Wrap the strap underneath the bar and over the top, away from your body. You should be wrapping inward towards your thumb.
  • Wrap tightly, ensuring there are no slack areas. You can use your free hand to help tighten the wrap by twisting the bar or pulling on the strap.
  • Once wrapped, rotate your hand inward (pronating your forearm) to further tighten the strap around the bar and your wrist. This "locks" you into the bar.

• Step 5: Repeat for the Other Hand

  • Perform the same steps for your other hand. Ensure both straps are wrapped equally tightly and securely.

• Step 6: Confirm Security

  • Before lifting, give the bar a firm tug to ensure both straps are securely fastened and your hands feel locked in. There should be minimal movement between your hand and the bar.

When to Use Lifting Straps

Lifting straps are not for every exercise, nor should they be used indiscriminately. They are most beneficial for:

• Heavy Deadlifts and Rows: These are primary lifts where grip often becomes the limiting factor before the back or leg muscles fatigue.
• Pull-Ups/Chin-Ups (for higher volume): While grip is important for these, straps can allow you to perform more repetitions or sets, focusing on lat development.
• Shrugs: When shrugging heavy weight, grip strength can easily fail before the traps are fully worked.
• Lat Pulldowns: Similar to rows, straps can help maintain tension on the lats without grip fatigue.
• Any Exercise Where Grip is the Limiting Factor: If you consistently find your hands giving out before the target muscle groups are adequately stimulated, straps can be a valuable tool.

Common Mistakes to Avoid

• Over-Reliance: Do not use straps for every lift. This can hinder the development of your natural grip strength. Incorporate dedicated grip training and perform lighter lifts without straps.
• Improper Wrapping: A loose or incorrectly wrapped strap provides little benefit and can even be unsafe. Always ensure a tight, secure wrap.
• Using Them for All Lifts: Straps are generally not needed for pushing movements (bench press, overhead press) or exercises where grip strength is intentionally being trained (e.g., farmer's carries).
• Neglecting Grip Training: While straps allow you to lift heavier, it's crucial to continue training your grip independently through exercises like dead hangs, plate pinches, and dedicated forearm work.

Do Lifting Straps Weaken Grip?

This is a common concern. The direct answer is no, using lifting straps does not inherently weaken your grip. However, over-reliance on straps can prevent your grip from strengthening at the same rate as your other muscle groups. If you use straps for every single pulling exercise, you remove the stimulus for grip development, leading to a disproportionate strength imbalance.

The key is balance. Use straps strategically for your heaviest sets or when training specific muscle groups that require maximal load without grip compromise. For warm-up sets, lighter accessory work, or dedicated grip training days, avoid straps to ensure your natural grip strength continues to develop.

Maintenance and Care

To prolong the life of your lifting straps:

• Clean Regularly: Especially if they absorb sweat, wash them by hand with mild soap and water, then air dry completely.
• Inspect for Wear: Regularly check for fraying, tears, or thinning material, particularly around the stitching or where they contact the bar. Replace them if they show significant signs of wear to ensure safety.
• Store Properly: Keep them dry and in a clean gym bag to prevent mildew or damage.

Conclusion

Lifting straps are a powerful accessory that, when used correctly and judiciously, can significantly enhance your training performance in pulling movements. By understanding their proper application and avoiding common pitfalls, you can leverage straps to overcome grip limitations, lift heavier, and stimulate greater muscle growth, all while continuing to develop your foundational grip strength. Incorporate them intelligently into your training regimen to maximize your potential.