How To Use Lifting Straps: 4 Types You Should Know About

If you’ve ever found yourself midway through a heavy deadlift, feeling your grip gives out before your muscles do, you’re not alone. That is why knowing how to use lifting straps can help you. 

Grip fatigue is a common roadblock for many lifters, often standing between you and your next PR. That’s where lifting straps come in, a straightforward yet incredibly effective tool designed to level the playing field.

What Are Lifting Straps?

Lifting straps are a piece of fitness equipment made from durable materials like cotton, nylon, or leather, designed to wrap around your wrists and the barbell, dumbbell, or other equipment.

They provide extra support for your grip by redistributing the weight, allowing you to focus on the lift rather than struggling to hold onto the bar. They are there to give your grip a helping hand.

With lifting straps, you can stop worrying about your grip slipping and start focusing on what truly matters: building strength and pushing your limits.

They’re versatile accessories that can unlock new levels of performance. Let’s unpack everything you need to know about lifting straps, what they are, who should use them, their benefits, and, most importantly, how to use them effectively. 

If you’re ready to elevate your workouts and take the strain off your hands, keep reading to discover why lifting straps might just become your favorite gym companion.

Different Types of Lifting Straps: What is the Right Fit for You?

Lifting straps come in various designs, each tailored to different preferences and lifting styles. Understanding the types of lifting straps can help you choose the one that best complements your workouts. Here’s a breakdown of the most common types:

1. Lasso Straps

Lasso straps are one of the most versatile and widely used types of lifting straps. They feature an adjustable loop that wraps around your wrist and a long strap you can secure around the bar. The lasso design allows you to customize the tightness and positioning, making them suitable for a range of lifts, from deadlifts to rows. Their adjustability makes them beginner-friendly and an excellent all-around option.

• Design: Looped design that goes around the wrist and wraps around the bar.
• Best for: Deadlifts, rows, and various pulling exercises.
• Benefits: Provides secure grip, and helps maintain grip strength during high-intensity workouts.
• How to use: Slide the hand through the loop, and wrap the tail around the bar from pinky to thumb.

2. Figure 8 Straps

Figure 8 straps are designed with a fixed loop that wraps around your wrist and the barbell in a figure-eight shape. This style is especially popular among powerlifters and strongman competitors, as it provides an incredibly secure grip during heavy lifts like deadlifts or heavy shrugs. Once strapped in, these straps ensure the bar won’t slip, but they’re less versatile than lasso straps and are best suited for specific lifts.

• Design: Figure-eight shape.
• Best for: Heavy pulls like deadlifts and heavy shrugs.
• Benefits: Extra security and grip, prevent bar slipping during maximal lifts.
• How to use: Place the hand through one loop, wrap around the bar, and then through the second loop.

3. Closed Loop Straps

Closed loop straps are a straightforward, durable option. They consist of a single, non-adjustable loop that you slide your hand through. These straps are easy to use and offer a quick setup, making them a favorite for exercises like pull-ups or barbell rows. However, their fixed design might not provide as much support as lasso or figure 8 straps during heavier lifts.

• Design: Teardrop shape that encircles the wrist and loops around the bar.
• Best for: Olympic weightlifting, cleans, and snatches.
• Benefits: Excellent support for quick movements and explosive lifts.
• How to use: Place your hand through the loop, and wrap around the bar.

4. Open Loop Straps

Open loop straps, also known as Olympic straps, feature an open-ended design that wraps around the bar without forming a closed loop. These straps are particularly popular among Olympic weightlifters, as they allow for a quick release in case of failed lifts. They’re ideal for dynamic movements like snatches and cleans, where safety and mobility are key. However, their open design may not provide as secure a grip for maximal lifts compared to other types.

• Design: Simple piece of strap.
• Best for: Less commonly used, replaced by lasso straps.
• Benefits: Effective for Olympic weightlifters.
• How to use: Wrap around the bar and tuck the end under your hand.

How to Choose the Right Strap

To choose the right lifting strap, consider the following factors:

1. Type of Exercise

• Lasso straps: Best for general use, deadlifts, rows, and pulling exercises.
• Closed loop straps: Ideal for Olympic lifts like snatches and cleans.
• Figure 8 straps: Excellent for heavy deadlifts and maximal pulls.

2. Experience Level

• Beginners: Lasso straps are recommended for their versatility and ease of use.
• Advanced lifters: Choose based on specific lifting goals and exercises.

3. Material

• Cotton: Most comfortable and sweat-absorbent.
• Nylon: Durable and quick-release, good for Olympic lifting.
• Leather: Provides stability but requires breaking in.

4. Weight Capacity

• Verify the strap can handle more than your one-rep max.
• Most straps accommodate up to 770 lbs (350 kg).

5. Comfort and Fit

• Ensure proper fit around the wrist.
• Look for padding if comfort is a priority.

6. Durability

• Check for firm stitching.
• Avoid stretchy materials that lose shape quickly.

Who Should Use Lifting Straps?

Lifting straps are far from being an exclusive tool for powerlifters or seasoned bodybuilders, they’re a practical accessory for anyone aiming to elevate their performance in the gym. 

• For beginners, they can be a game-changer, offering the extra support needed to build confidence while tackling heavier lifts like deadlifts or rows. The added grip security allows new lifters to focus on mastering proper form and engaging the right muscles without worrying about their hands giving out.
• Intermediate and advanced lifters also swear by lifting straps, especially when they hit a plateau caused by grip limitations. By reducing strain on the hands and forearms, these straps allow for more reps or heavier weights, which translates to better muscle activation and growth.

Even outside the realm of maximizing performance, lifting straps have their place. If you’re recovering from a hand or wrist injury, they can provide much-needed support, allowing you to maintain your training routine without compromising safety.

Similarly, on days when hand fatigue threatens to derail your workout, lifting straps can help you power through, keeping the focus where it belongs - on building strength and making progress.

Benefits of Using Lifting Straps

If you are still not convinced you need a lifting strap, here are the benefits that come from using them.

1. Lift Heavier Weights

One of the primary benefits of lifting straps is their ability to help you handle heavier weights. By reducing the strain on your grip, you can focus on challenging your larger muscle groups, like your back and legs.

2. Minimize Grip Fatigue

When your grip gives out before your targeted muscles, lifting straps ensure you can keep pushing without letting hand fatigue hold you back.

3. Improved Muscle Activation

With your grip secured, you can better isolate and activate the muscles you’re working on, leading to more effective workouts and greater muscle gains.

4. Safety and Confidence

Straps reduce the risk of the bar slipping out of your hands, allowing you to train with confidence and reduce the chance of accidents.

Bottom Line

Lifting straps are a simple but powerful tool to elevate your strength training. By enhancing your grip and getting to know how to use lifting straps, you can focus on the proper form, helping you push past limitations and achieve better results. 

So choose the best strap for your needs and see how you do.

Ready to step up your game? Download the Flex fitness app today for personalized workout plans, expert tips, and more tools to help you crush your fitness goals!

FAQs

Are lifting straps suitable for beginners?

Lifting straps can be useful for beginners, especially when they start lifting heavier weights and find that their grip strength is not yet sufficient. However, it's important for beginners to also focus on developing their natural grip strength to avoid over-reliance on straps.

Is it worth using lifting straps?

Using lifting straps can be worthwhile, especially for advanced lifters or those performing heavy lifts like deadlifts and rows. Straps help maintain a secure grip, allowing you to focus on the primary muscles being worked rather than being limited by grip strength.

Can using lifting straps weaken your grip strength?

Over-reliance on lifting straps can potentially weaken your natural grip strength because you are not fully engaging your forearm muscles. It's important to use straps judiciously and continue to train your grip strength through exercises that do not require straps.