Wrist Straps for Deadlifts: Types, Application, and Strategic Use

How Do You Wear a Wrist Band for Deadlifts?

When performing deadlifts, "wrist bands" typically refer to wrist straps, which are tools designed to enhance grip on the barbell, allowing you to lift heavier loads by mitigating grip fatigue. Properly wearing wrist straps involves securing them around your wrist and the barbell, creating a stronger connection that bypasses grip strength as the limiting factor.

Understanding Wrist Straps vs. Wrist Wraps

Before delving into the how-to, it's crucial to clarify terminology. What many refer to as a "wrist band" in the context of deadlifts is almost always a wrist strap.

• Wrist Straps: These are lengths of durable material (cotton, nylon, leather) designed to wrap around your wrist and the barbell, physically attaching your hand to the bar. Their primary purpose is to enhance grip, allowing you to hold onto heavier weights than your unassisted grip might permit.
• Wrist Wraps: These are thicker, elasticized bands that wrap around the wrist joint itself. Their purpose is to provide support and stability to the wrist, often used in pressing movements (bench press, overhead press) or heavy squats, rather than for grip assistance in pulling movements like deadlifts.

This article will focus exclusively on the correct application of wrist straps for deadlifts.

Why Use Wrist Straps for Deadlifts?

The deadlift is a full-body exercise that places significant demand on the posterior chain, core, and grip. As the loads become heavier, grip strength often becomes the weakest link, fatiguing before the larger muscle groups (glutes, hamstrings, back) have been sufficiently challenged.

Using wrist straps allows you to:

• Overcome Grip Limitations: Continue to train your larger, stronger muscles without being limited by your forearm and hand strength.
• Increase Training Volume/Intensity: Perform more repetitions or lift heavier weights than would otherwise be possible, leading to greater strength and hypertrophy adaptations in the target muscle groups.
• Improve Bar Control: Maintain a more secure connection with the bar, which can enhance technique and reduce the risk of the bar slipping.
• Reduce Callus Formation/Tearing: While not their primary purpose, straps can slightly reduce direct friction on the hands.

Types of Deadlift Straps

There are a few common designs for wrist straps, each with a slightly different application method:

• Loop (or Lasso) Straps: The most common type. They have a loop at one end through which the other end of the strap passes, forming a adjustable loop for your wrist. The remaining tail is wrapped around the bar.
• Figure-8 Straps: These form two fixed loops connected in the middle, resembling a figure-eight. One loop goes over the wrist, the bar passes through the middle, and the other loop goes over the wrist, effectively locking your hands to the bar. These offer an extremely secure grip, often used for maximal lifts.
• Hook Straps: Less common for deadlifts, these feature a metal hook attached to a wrist cuff. While they offer a very secure grip, they can alter the bar's position in the hand and may not be ideal for all lifters or competitive powerlifting. This guide will focus on Loop and Figure-8 straps.

Step-by-Step Guide: Wearing Loop/Lasso Wrist Straps

This is the most common type of strap and offers a good balance of security and quick release.

1. Preparation:

   • Ensure you have a pair of loop straps. There will be a left and right strap, as the tail should always wrap away from your body when securing to the bar.
   • Place the barbell on the floor in front of you.

2. Thread the Loop:

   • For your right hand, insert your right hand through the loop of the right strap. The loose end of the strap should hang down the inside of your palm, towards your fingers.
   • Adjust the loop so it's snug around your wrist, but not so tight that it restricts blood flow or causes discomfort. It should sit just below your hand, over the wrist joint.
   • Repeat for your left hand with the left strap.

3. Secure to the Bar (Crucial Step):

   • Approach the bar and take your desired grip (e.g., pronated/overhand grip).
   • With your right hand, take the loose end of the strap and feed it underneath the barbell, from the inside (between your legs) to the outside (away from your body).
   • Wrap the strap tightly around the bar, working your way around the bar towards your thumb.
   • For optimal security, aim for 1-2 tight wraps. The more wraps, the more secure the grip.

4. Tighten and Test:

   • Once the strap is wrapped around the bar, twist the bar (or your hand) away from your body to pull the strap even tighter around the bar and your wrist. This eliminates any slack.
   • The strap should feel like an extension of your grip, firmly connecting your hand to the bar.
   • Repeat the process for your left hand, ensuring the strap also wraps underneath the bar and away from your body.
   • Give the bar a test pull to ensure both straps are secure before initiating the lift.

Important Note on Thumb Placement: Most lifters find it beneficial to keep their thumb outside the strap loop, resting on top of the strap/bar. This allows for a quicker release from the bar if needed, which is a safety consideration in deadlifts. Some prefer to wrap the thumb inside for maximum security, but be aware of the delayed release.

Step-by-Step Guide: Wearing Figure-8 Wrist Straps

Figure-8 straps offer unparalleled security but make bailing out of a lift more difficult. They are typically reserved for very heavy lifts where maximum grip security is paramount.

1. Identify the Loops: You'll have two fixed loops connected by a central section.
2. First Loop: Insert your hand through one of the loops. This loop should sit comfortably around your wrist.
3. Position the Bar: With your hand through the first loop, grasp the barbell. The central connecting section of the strap should now be underneath the bar, between the bar and your palm.
4. Second Loop: Reach your hand over the bar and insert it through the second loop.
5. Tighten: Pull your hand back towards you. This action will pull the second loop tight around your wrist, effectively locking your hand onto the bar. The bar is now fully encased by the strap and your hand.
6. Repeat: Perform the same steps for the other hand.

Safety Consideration: Due to the "locked-in" nature of figure-8 straps, it's virtually impossible to release the bar quickly if you need to bail out of a lift. Use these with extreme caution and only when you are highly confident in your ability to complete the lift.

Common Mistakes and How to Avoid Them

• Wrapping Over the Bar: Many beginners incorrectly wrap the strap over the bar instead of under. This creates an unstable connection that can slip. Always wrap the strap underneath the bar, from inside to outside.
• Leaving Too Much Slack: If the strap isn't pulled tight against the bar and your wrist, it won't provide the intended support and can actually hinder your grip or cause discomfort. Twist the bar or your hand to tighten the strap fully.
• Over-Reliance: Using straps for every set, including warm-ups or lighter sets, will prevent your natural grip strength from developing. Only use straps when your grip is truly the limiting factor or for maximal attempts.
• Incorrect Hand Position: Ensure the strap doesn't prevent you from taking your optimal hand position on the bar. The strap should enhance, not compromise, your natural grip.
• Not Considering Bail-Out: Especially with Figure-8 straps, understand the implications for releasing the bar safely if a lift goes wrong.

When to Use and When to Avoid Wrist Straps

Use Wrist Straps When:

• Lifting Near Maximal Loads: When your back and legs can lift more than your grip can hold.
• Performing High-Volume Sets: When fatigue accumulates over multiple repetitions, causing grip to fail prematurely.
• Working on Technique: If you're trying to perfect your deadlift form without grip being a distraction.
• Rehabilitating a Grip Issue: Temporarily, to work around a minor hand or forearm injury.

Avoid Wrist Straps When:

• Warm-Up Sets: Use these sets to build grip strength.
• Lighter Working Sets: If your grip isn't failing, train it!
• Developing Grip Strength: If grip is a weakness you are actively trying to improve, avoid straps on most sets. Incorporate dedicated grip training.
• Competitive Powerlifting (Raw Division): Straps are not allowed in most raw powerlifting competitions, so train without them to simulate competition conditions.

Proper Grip Mechanics: The Foundation

While wrist straps are a valuable tool, they are an aid, not a replacement for developing strong, natural grip mechanics. Always prioritize a strong, fundamental grip:

• Hook Grip: A powerful grip where the thumb is wrapped around the bar, and the index and middle fingers are wrapped over the thumb. This is highly secure but can be uncomfortable initially.
• Mixed Grip: One hand pronated (overhand), one hand supinated (underhand). This prevents the bar from rolling, offering a very strong hold, but can introduce slight rotational forces.
• Double Overhand (Pronated): Both hands overhand. This is the most natural grip and excellent for building grip strength, though it's often the first to fail with heavy weights.

Train your grip regularly through exercises like farmer's carries, plate pinches, and holding heavy deadlifts for extended periods without straps.

Conclusion

Wrist straps are an effective tool for deadlifts, enabling lifters to push their strength boundaries beyond the limitations of their natural grip. By understanding the distinction between straps and wraps, selecting the appropriate type, and mastering the correct application technique (especially the crucial "underneath the bar, inside-to-outside" wrap), you can safely and effectively integrate them into your training. Remember, straps are there to assist your lift, not to replace the fundamental development of your grip strength. Use them strategically to maximize your deadlift performance and progress.