Can't hold onto the bar during heavy deadlifts or pulls? Lifting straps could be your answer. These effective tools let you lift more weight and do more reps than you could manage without them.
Weightlifting straps reduce grip fatigue during pulls, deadlifts, and snatch variations, allowing many lifters to handle heavier weights and move faster. Use other grip techniques like the hook grip first, and rely on straps only when your grip limits performance. This guide covers proper strap usage, timing, and placement to ensure safe and effective training, even if grip strength or hand injuries are a limiting factor.
What Are Lifting Straps and Why They Matter
Lifting straps might look like simple pieces of material, but they are a vital part of many weightlifting routines. Learning about these tools and how they work can really boost your training progress.
Definition and materials used
Lifting straps (also called wrist straps) are lengths of sturdy material that link your wrists to the weight you're lifting. They create a solid connection between your arms and the weight, which lets you hold heavier loads longer.
These fitness accessories come in three main materials, and each has its own benefits:
- Cotton straps feel comfortable, don't cost much, and soak up sweat well, which means they won't slip during tough workouts. They work great for beginners because they're easy to use, though they might stretch a bit with very heavy weights.
- Nylon straps stay firm under pressure, making them reliable for serious lifters who work with big weights. They last a long time, but they don't feel as nice against your skin and won't absorb sweat as well as cotton.
- Leather straps last exceptionally long and handle heavy weights without stretching. Many experienced lifters love their premium quality, but you'll need to break them in before they feel comfortable.
What are lifting straps used for in training
Lifting straps have one main goal: they help you grip better so you can focus on the muscles you want to train. Your hands and forearms often get tired before your larger muscles, which can cut your sets short or limit your weights.
You'll find straps most helpful for:
- Heavy deadlifts and variations (Romanian deadlifts, rack pulls)
- Barbell and dumbbell rows
- Shrugs and other trap-focused movements
- Pull-ups and lat pulldowns when your grip starts failing
On top of that, lifting straps help you keep good form throughout your set instead of letting your technique slip when your grip gets weak. This means better results for your target muscles and lower injury risk.
These straps can also help if you're healing from a hand or wrist injury but still want to work out other muscle groups safely.
Difference between straps and other weightlifting grips
Let's clear up the differences between lifting straps and other grip helpers you might see at the gym:
Lifting straps vs. wrist wraps: These might look similar, but they do completely different jobs. Wrist wraps keep your wrists stable during pushing exercises like bench press or overhead press but don't help with grip. Lifting straps are built to improve your grip for pulling exercises.
Lifting straps vs. lifting grips: Lifting grips (or palm protectors) usually have a grip part made of leather or rubber that covers your palm, with a wrist strap that closes with Velcro. Unlike regular straps that wrap around both your wrist and the bar, grips shield your palm from calluses while giving some grip support.
Regular lifting straps work better than grips because they're more versatile and connect more securely to the weight. Grips might be easier to put on and take off between exercises though.
Your choice between different grip aids depends on what you want to achieve, which exercises you do most often, and what feels most comfortable and secure to you.
When to Use Lifting Straps in Your Training
Understanding the right time to employ lifting straps can mean the difference between optimal training and developing an unhealthy dependency. Straps let you lift more weight and volume than you could without them, so it's significant to know their proper uses.
High-volume or fatigue-based sessions
Lifting straps are a great way to get extra support during high-rep sets or volume training. These intensive workouts often mean:
- Your grip gives out before your primary muscles reach failure
- Your hands stay protected from soreness or tears that could impact your weekly training
- You complete more sets because your hands are protected from resistance training wear and tear
Your wrists need reinforcement as you chase personal records or increase training volume. Straps help reduce joint fatigue and lower injury risk during intense training.
Pulls, deadlifts, and hang variations
Some exercises naturally work better with weightlifting straps. Most weightlifters use straps for:
- Training complexes with hang snatch variations
- Block snatches that might suffer from grip fatigue
- Snatch or clean pulls, deadlifts, or shrugs that challenge grip endurance heavily
- Romanian deadlifts with heavy loads or high volume
Grip limitations shouldn't hold back your strength and speed training in pull and deadlift variations. Your body won't let you accelerate at maximum speed in pulls or move effectively with heavy deadlifts if your grip feels unstable.
Injury recovery or hand protection
Straps help you train while recovering from wrist strains or nagging pain without making things worse. They provide:
- Less strain on injured hands or wrists
- Help for athletes with hand tears
- Protection between your skin and the barbell
- Defense against calluses by keeping skin away from metal
This comprehensive approach keeps your hands healthy and grip strong through extended training periods.
When grip becomes a limiting factor
Ask yourself one question: are you trying to push your legs or your grip?
Straps make sense at these times:
- Your strength exceeds your grip capacity
- Weight and rep combinations go beyond typical snatch and clean levels
- Muscles have more to give but grip starts failing
- Exercises demand grip strength beyond what standard grips can handle
All the same, note that excessive strap use might weaken your grip strength. Your grip needs overload just like any other body part to get stronger. Beginners and those with developing grip strength should work without straps as much as possible.
A balanced strategy works best. Hold dumbbells until discomfort sets in before using straps for exercises like B-stance Romanian deadlifts or Bulgarian split squats. You could also do warm-up sets with a bare overhand grip and save straps for your heaviest sets.
When Not to Use Lifting Straps
You need to know when to use lifting straps and when to leave them in your gym bag. Using them at the wrong time won't just slow down your progress - it could lead to serious injuries.
Cleans and jerks
You should never use straps for the clean and jerk. Weightlifting coaches worldwide agree on this point for several compelling reasons:
- A failed clean with straps can result in serious injuries
- The bar might slide off your anterior deltoid during a failed clean, and straps will slow down your release
- Your elbow and wrist could get caught between the barbell and your knee or quad
- Quick, precise movements are essential for cleans, and straps get in the way
This rule applies to everyone, whatever your experience level or the weight on the bar. YouTube has some painful examples of lifters who ignored this advice and ended up with broken wrists.
Snatches from the floor (in most cases)
The rules about straps and snatches need more explanation, but we should still be cautious:
- Most athletes should skip straps when snatching from the floor
- Your grip strength needs work if your strapped snatch beats your regular snatch
- Straps don't deal very well with true grip strength development, which you need for competition
Some situations make straps acceptable for snatches:
- Athletes who train multiple daily sessions with high volume can use straps in morning sessions
- Recovery from hand/wrist injuries or torn calluses calls for straps
- Lifters with small hands can use straps in about one-third of their snatch workouts
For beginners developing grip strength
New lifters should follow this simple rule during their foundation phase:
"Beginners should never use straps in any competition lifts or variations. Beginners don't even need to own straps."
This advice makes sense because:
- Your early training is the perfect time to build basic grip strength and technique
- Early strap use can make you dependent on them
- Novice linear progression programs should work fine without grip assistance
- Hook grip or mixed grip works well enough for most beginners' deadlifts
Straps also don't belong in these situations:
- Pressing movements like bench press or overhead press - gravity makes straps useless here
- Specific grip strength training sessions
- Warmup sets and first heavy sets need the raw feel of the bar
These guidelines will help build solid strength foundations and prevent dependencies that might hold back your lifting potential.
How to Properly Use Lifting Straps
Becoming skilled at using lifting straps can make a huge difference in your lifting performance. The right technique helps you grip better, lift heavier weights, and keeps your hands protected from strain.
Step 1: Choose the right strap type
Your lifting style and specific needs should guide your strap selection:
- Cotton straps - Comfortable and affordable, ideal for beginners or weights under 300 lbs
- Nylon straps - More durable with less stretch, perfect for heavier lifts
- Figure-8 straps - Offer maximum security for deadlifts, but limit quick release
- Olympic/speed straps - Shorter design allows faster release but provides less firm grip
- Dual-ply straps - Reinforced with heavy-duty material for lifts exceeding 500 lbs
Step 2: Loop and secure around the wrist
Thread the end through the loop end to create the wrist loop (if not pre-sewn). The strap should run between your thumb and index finger. Your hand should slide through easily as you tighten around your wrist—snug but not too tight to restrict circulation. Let the loose end hang down your palm.
Step 3: Wrap around the barbell
The most secure connection comes from wrapping behind the bar toward you. Your non-dominant hand goes first. Place the strap under the bar and pull it over the top in the direction opposite to your fingers. One complete wrap works for most exercises. The connection between your hand, the strap, and the bar should be tight with no slack.
Step 4: Adjust grip and lift
Both hands need wrapping (this takes practice to do one-handed). Cover the wrapped areas with your palms. A slight roll or rotation of the bar toward you creates tension that locks the straps in place. Light pressure tests your grip before attempting the lift. Your hands should feel connected to the bar without much effort to maintain grip.
Step 5: Release safely after the lift
Simply loosen your grip to release the straps. Lasso or closed-loop straps release naturally when you relax your hands. Figure-8 straps need the bar placed down completely before you can disengage since they don't allow quick release. This makes figure-8 straps unsuitable for Olympic movements.
Note that lifting straps take practice. The setup might feel awkward at first but soon becomes natural. Straps should help with your grip—not replace it completely.
Types of Lifting Straps and Which to Choose
You'll find many lifting strap options in the market today. Each type is built with specific training goals in mind, and picking the right one will help you get better results from your training.
Cotton straps
Cotton straps are the most available option for most lifters. They feel soft on the skin and soak up sweat well, which helps prevent slipping during tough workouts. Many beginners choose cotton straps because they're budget-friendly and work well for most training needs.
High-quality cotton straps from good brands can handle heavy weights, though they might stretch a bit under extreme loads. These straps work great for new lifters, CrossFit athletes, and anyone who puts comfort first in their training.
Nylon straps
Nylon lifting straps last longer because they don't stretch. They keep their shape even with heavy weights—a vital feature that serious strength athletes look for. That's why many powerlifters, Olympic weightlifters, and strongmen trust nylon straps.
Note that nylon straps aren't as comfortable as cotton ones. The material can irritate your skin or hurt your wrists, especially with heavy weights. On top of that, nylon doesn't soak up sweat well, which might make your grip less secure during workouts.
Figure 8 straps
Figure 8 straps create a rock-solid connection between your wrist and the barbell. Their unique design wraps around both your wrist and the bar in a figure-eight pattern, making them perfect for max-effort deadlifts and heavy pulls.
The biggest drawback of figure 8 straps is that you can't release them quickly. You should never use them for Olympic lifts where you might have to drop the bar faster.
Olympic lifting straps
Olympic lifting straps (also called speed straps) are shorter and have a closed-loop design that lets you release quickly during Olympic movements. These straps are about 8.5 inches long—much shorter than regular ones.
Their teardrop shape helps you disconnect from the bar faster, which makes them great for clean and jerk variations and snatches where you need to let go quickly for safety. While they don't grip as securely as other types, this design puts safety first during dynamic lifts.
Dual-ply straps
Dual-ply straps are the heavyweight champions of lifting straps. Built with two layers of heavy-duty material (usually cotton canvas), these straps are incredibly strong with industrial stitching that can handle extreme weights—some rated up to 500kg (over 1000lbs).
These reinforced straps cover more of the bar thanks to their extra length, which makes them ideal for serious strength athletes and strongman competitors. They're especially useful for axle bar deadlifts and car deadlifts where you just need exceptional grip strength.
Conclusion
Lifting straps can boost your performance by helping you overcome grip limitations during heavy pulls, deadlifts, and high-volume sessions, but they shouldn’t replace proper grip training. Use them safely—avoid cleans, jerks, and most floor snatches—and choose the right type for your needs: cotton for comfort, nylon for heavy lifts, speed straps for Olympic movements, and figure‑8 for maximum security. With practice, wrapping from behind the bar and keeping no slack becomes automatic, letting you focus on target muscles while combining straps with grip work to build complete strength.
