When it comes to improving your strength and performance in the gym, you’ve probably heard about various tools and techniques. One such tool that’s gained popularity among fitness enthusiasts is lifting straps. They might not be the flashiest or most exciting piece of equipment, but when used correctly, they can be a game-changer in your fitness journey.
Let me tell you about my own experience with lifting straps. Not too long ago, I was struggling with my deadlifts. The weight was just too much for my grip to handle, and I found myself frustrated with my lack of progress. That’s when a gym buddy introduced me to lifting straps, a seemingly simple solution to my problem. Skeptical at first, I gave them a shot, and boy, did they make a difference.
Lifting straps are essentially pieces of fabric or leather that wrap around your wrists and the barbell, providing you with a secure grip. They’re not a magic wand that instantly transforms you into a powerlifting champ, but they can help you lift heavier weights and push your muscles to new limits.
In this blog, we’re going to delve into the ins and outs of using lifting straps safely and effectively. We won’t promise you overnight success or superhuman strength, but we will provide you with practical tips and advice to incorporate lifting straps into your workout routine.
Whether you’re a seasoned lifter looking to break through plateaus or a newbie eager to add more weight to the bar, this blog will be your guide. We’ll explore the benefits, potential drawbacks, and proper techniques for using lifting straps. And, of course, we’ll emphasize safety throughout because there’s nothing worse than a preventable injury derailing your progress.
So, grab a seat, or better yet, hit the gym, and let’s uncover how lifting straps can be your secret weapon for improved strength and performance. It worked for me, and it can work for you too.
How To Use Lifting Straps Safely And Effectively
Introduction to Lifting Straps
What are Lifting Straps?
Lifting straps, also known as wrist straps, are long pieces of strong material, such as cotton, nylon, or leather, that athletes use during weightlifting and strength training exercises. These straps are designed to enhance grip strength and provide a secure connection between the lifter’s hands and the barbell or dumbbell. By wearing lifting straps, you can focus on engaging the targeted muscles without the risk of the bar slipping out of your hands.
The Benefits of Using Lifting Straps
Lifting straps offer a range of benefits that can significantly enhance your weightlifting experience and overall performance. Here are some key advantages of incorporating lifting straps into your training routine:
a) Secure Grip
Lifting straps provide a secure grip on the barbell, reducing the risk of the bar slipping out of your hands. This allows you to lift heavier weights and perform more repetitions without being limited by your grip strength.
b) Heavier Weights
When your grip strength becomes a limiting factor during heavy lifts, lifting straps can help you overcome this barrier. By using straps, you can focus on challenging your back and other targeted muscles with heavier weights, leading to increased strength and muscle development.
c) High-Rep Workouts
For exercises that involve high repetitions, such as deadlifts or pull-ups, lifting straps can help maintain a secure grip throughout the entire set. This allows you to focus on proper form and muscle engagement, rather than worrying about your grip failing.
d) Palm Protection
Lifting straps can provide protection for your palms, especially if you are prone to calluses or torn skin. The straps create a barrier between your skin and the bar, reducing the friction and potential damage to your hands.
e) Proper Technique and Focus
By eliminating the need to worry about your grip strength, lifting straps enable you to focus on proper technique and form during your lifts. This can be particularly beneficial for technical exercises like Olympic weightlifting or isolating bodybuilding movements.
Types of Lifting Straps
There are different types of lifting straps available on the market, each with its own features and benefits. Understanding the differences between these types can help you choose the right lifting straps for your specific needs and goals.
a) Closed-loop straps
Closed-loop lifting straps are the most basic and commonly used type of straps. They consist of a loop with both ends sewn together, creating a closed circle. These straps are versatile and can be used for a wide range of exercises, including deadlifts, rows, and pull-downs. Closed-loop straps provide a moderate level of grip support while allowing some freedom of movement for the barbell or dumbbell.
b) Lasso Straps
Lasso lifting straps, also known as loop straps, have a loop for the wrist and one loose end that wraps around the barbell or dumbbell. These straps offer increased security and grip control compared to closed-loop straps. Lasso straps are suitable for a variety of exercises, including deadlifts, barbell rows, pulldowns, and shrugs. Some lasso straps feature added padding for enhanced comfort during heavy lifts.
c) Figure-8 Straps
Figure-8 lifting straps are primarily used by strongman athletes for extremely heavy deadlifts. These straps have two big loops that tightly fasten the wrists to the barbell. Figure-8 straps provide the most secure grip and are designed for advanced competitive athletes. While they offer maximum stability, these straps are less versatile and may not be suitable for all types of lifts.
It’s important to choose the type of lifting straps that align with your specific training goals and the exercises you regularly perform. Experimenting with different types can help you determine which straps provide the best grip and support for your needs.
When to Use Lifting Straps
Knowing when to use lifting straps is crucial for maximizing their benefits while still maintaining grip strength and overall muscle development. Here are some scenarios in which utilizing lifting straps can be advantageous:
a) Grip Limitations and Muscle Development
As you progress in your strength training journey, you may reach a point where your grip strength becomes a limiting factor in performing heavy lifts. While your back and trunk muscles may be capable of lifting the weight, your grip may not be able to sustain it. In such cases, using lifting straps allows you to exhaust the targeted muscles without compromising your grip.
b) Targeted Back and Hip Dominant Movements
For exercises that primarily target the back or hip muscles, such as deadlifts, rows, and cleans, using lifting straps can be highly beneficial. These exercises require significant engagement of the back muscles, and by using straps, you can focus on the intended muscle groups without being hindered by grip fatigue.
c) Maximizing Movement and Removing Barriers
During exercises like Romanian deadlifts or high-rep pull-ups, your grip strength may become fatigued before your back or posterior chain muscles. Lifting straps can help you continue the movement and maintain proper form by removing the grip limitation. By using straps, you can push yourself to perform more reps or lift heavier weights, leading to increased muscle development.
d) Training Grip Strength Separately
While lifting straps are a valuable tool for improving grip support, it’s essential to dedicate specific training time to strengthen your grip independently. Using grip-specific exercises, such as grip strengtheners or grippers, can help develop the muscles and tendons involved in a strong grip. By training your grip separately, you can enhance your overall grip strength and reduce reliance on lifting straps for every exercise.
It’s important to strike a balance between using lifting straps to enhance performance and dedicating time to train grip strength directly. This balance ensures that you continue to build grip strength while still benefiting from the advantages of lifting straps.
How to Use Lifting Straps
Using lifting straps correctly is crucial to ensure optimal grip support and safety during your lifts. Here is a step-by-step guide on how to properly use lifting straps:
a) Choosing the Right Lifting Straps
Before using lifting straps, it’s important to choose the right type and material that suits your needs. Consider factors such as durability, comfort, and the specific exercises you will be performing. Cotton, nylon, and leather are common materials used for lifting straps, each with its own advantages. Ensure that the straps you choose are of high quality and capable of safely supporting the weights you lift.
b) Properly Putting on Lifting Straps
To put on lifting straps, start by lining up the loop with your pinky and ring finger. Wrap the strap around your wrist, ensuring a snug fit without being too tight. Then, feed the loose end of the strap through the loop, securing it in place. Repeat this process with the other hand, ensuring both straps are securely fastened around your wrists.
c) Wrapping Lifting Straps Around the Barbell
To wrap the lifting straps around the barbell, start with your non-dominant hand. Place your hand on top of the barbell, with the strap beneath the bar. Pull the strap tight and wrap it once over the barbell, making sure it’s securely in place. Repeat this process with your dominant hand, using your non-dominant hand to assist in wrapping the strap around the barbell. Ensure that the straps are tightly wrapped and provide a secure grip on the barbell.
Once the lifting straps are properly secured, you can proceed with your lifts, focusing on engaging the target muscles and maintaining proper form. After completing your set, release your grip on the barbell to loosen the straps and remove them from the bar.
Recommendations for the Best Lifting Straps
Choosing the right lifting straps is essential for optimal performance and safety. Here are two highly recommended lifting straps on the market:
a) Ironmind’s Strong-Enough Lifting Straps
Ironmind’s Strong-Enough lifting straps are the official straps of the World’s Strongest Man contest and are trusted by top athletes. These durable straps provide a secure grip and are designed to withstand heavy loads. Made from high-quality materials, Ironmind’s Strong-Enough straps offer reliability and longevity.
b) WBCM Cotton Lifting Straps
WBCM cotton lifting straps are an excellent choice for lifters looking for comfort and versatility. These straps are made from soft cotton material and feature neoprene padding for added comfort on the wrists. With their durable construction and reliable grip support, WBCM cotton lifting straps are suitable for a wide range of exercises and training styles.
When choosing lifting straps, consider your specific needs, preferences, and budget. Ensure that the straps you select are of high quality, provide a secure grip, and are suitable for the exercises you regularly perform.
Final Thoughts – Are Lifting Straps Useful?
Lifting straps are a valuable tool for weightlifters and fitness enthusiasts looking to enhance their grip support and performance during heavy lifts. By using lifting straps, you can focus on engaging targeted muscles, lift heavier weights, and perform more repetitions without being limited by grip fatigue. Understanding the different types of lifting straps, knowing when to use them, and using them correctly is essential for maximizing their benefits while still maintaining grip strength and overall muscle development. Choose the right lifting straps for your needs, put them on properly, and enjoy the benefits of enhanced grip support in your weightlifting journey. Happy lifting!
Additional Information:
- It’s important to note that while lifting straps can provide grip support and enhance performance, they should not be relied upon for every exercise. It is essential to dedicate time to train grip strength directly to maintain well-rounded strength and functionality.
- Always prioritize safety when using lifting straps. Ensure that the straps are securely fastened and the barbell or dumbbell is properly aligned and balanced before lifting.
- Consult with a qualified fitness professional or strength coach if you have any concerns or questions about incorporating lifting straps into your training routine. They can provide personalized guidance and ensure that you are using lifting straps correctly and safely.
FAQs about Lifting Straps
a) Do Lifting Straps Limit Forearm Development?
While lifting straps primarily provide grip support, they do not necessarily limit forearm development. By incorporating specific grip-strengthening exercises into your routine, you can continue to develop forearm strength independently. Balancing the use of lifting straps with dedicated grip training ensures that your forearms remain strong and functional.
b) Can Lifting Straps Improve Grip Strength?
Lifting straps are primarily designed to enhance grip support and prevent grip fatigue during heavy lifts. While they do not directly improve grip strength, they allow you to focus on engaging target muscles without being limited by grip limitations. To improve grip strength, it is recommended to incorporate specific grip-strengthening exercises into your training routine.
