How to Use Lifting Straps ?

Let’s get actual: Your grip is the weakest hyperlink in your lifting chain. You’re mid-deadlift, about to PR, and immediately your palms scream, “NOPE!” The bar crashes down, your ego crashes tougher, and also you’re left gazing your calloused palms like they betrayed you. Enter lifting straps—the unsung heroes of heavy lifting. However right here’s the kicker: Most individuals use them WRONG.

As a powerlifter who’s ripped extra hand pores and skin than I’d care to confess, I’m breaking down precisely use lifting straps to spice up your good points, not cheat them. Spoiler: If you happen to’re wrapping them like a burrito, you’re doing it improper. Let’s repair that.

Lifting straps are robust strips of cloth—normally comprised of cotton, nylon, or leather-based—that loop round your wrists and the bar that will help you grip it higher.

They’re like having additional fingers once you’re pulling heavy weights. Consider them as coaching wheels in your palms throughout pull-heavy lifts. 

Your palms aren’t lazy—they’re simply outgunned. Right here’s the science:

• Grip energy plateaus sooner than again or leg energy.
• Calluses tear as a result of friction + heavy steel = ouch.
• Forearms fuel out lengthy earlier than your lats or glutes.

Lifting straps clear up this by transferring the load out of your fingers to your wrists.

Translation: You possibly can raise heavier, longer, with out your palms tapping out.

Use straps for:

• Heavy deadlifts, rows, or pull-ups
• Excessive-volume shrugs or rack pulls
• When calluses are one rep away from ripping

Skip straps for:

• Grip-specific coaching (farmers’ walks, grip crushers)
• Max effort makes an attempt (should you compete in powerlifting)

Not all straps are created equal. Right here’s a fast breakdown:

For most individuals, lasso straps supply the proper combo of consolation and safety. They’re probably the most versatile for gymnasium use.

You’ve bought the straps. You’re dealing with a loaded bar. Let’s go:

Slide your palms into the loops so the tail of the strap falls down your palm, within the course of your fingers.

Regulate the strap so it suits snugly in your wrist, not reducing off circulation, simply cosy sufficient to remain put.

Place your hand on the bar, then use your free hand to wrap the tail of the strap beneath and over the bar 2–3 instances.

Pull it tight so the strap locks you in with the bar.

It would really feel bizarre at first doing it one-handed. Apply makes excellent! Some lifters pre-wrap the second strap earlier than gripping.

As soon as each straps are set, seize the bar and squeeze tight. Your grip + the strap = superhero standing.

Watch Out For:

• Over-wrapping: Greater than 2 loops = restricted blood circulate.
• Underneath-wrapping: Straps slip mid-lift. Apply with light-weight first!

Time to place these straps to work. Listed below are the all-stars:

Say goodbye to grip failure. Deal with pulling along with your posterior chain, not simply your fingers.

Get that thick again with out worrying about your sweaty palms.

Let your traps do the speaking.

Stretch and strengthen these hammies like a professional.

Particularly when working by fatigue, strap in and grind out these final reps.

Make certain it wraps beneath the bar, not over solely.

It received’t show you how to if it flaps round mid-lift.

Use straps for max effort—go barehanded for warm-ups. 

No, straps don’t belong on the bench press, my good friend.

Use straps in order for you higher method, stronger wrists, and extra management. Use hooks provided that you’re injured or actually new to lifting and wish additional assist. For long-term good points, straps win—palms down.

No person likes funky gymnasium gear. Right here’s maintain your straps contemporary:

• Hand wash or mild machine wash each few weeks
• Air dry utterly
• Keep away from fraying by storing them correctly

Professional tip: Don’t go away them in your gymnasium bag along with your sweaty socks. Belief us.

You want higher straps if:

• They fray after 3 months (put money into leather-based or strengthened cotton).
• You’re doing Olympic lifts (figure-8s stop bar spin).
• Your wrists ache (hybrid straps with padding FTW).

Professional Tip: Preserve a number of pairs. Use figure-8s for cleans, cotton for deadlifts.

Let’s maintain it actual: straps are superior, however don’t abuse them. Right here’s when to skip:

• Grip coaching days
• Farmer’s carries
• Heat-up units
• Olympic lifts (until very superior)

Prepare good—use straps when the purpose is to isolate massive muscle tissue and overload safely. However maintain your grip trustworthy, too!

Heck sure, should you’re making an attempt to go beast mode in your pulls! Lifting straps are a easy, highly effective device that may unlock heavier weights, higher muscle progress, and extra confidence.

They are not dishonest—they’re good lifting.

Whether or not you are making an attempt to hit that PR deadlift or just keep away from your grip being the weakest hyperlink, studying use lifting straps can pull you out of a plateau.