Why should you use lifting straps?

You will have seen plenty of people in the gym, using lifting straps when deadlifting. But why?  Mainly it is to improve their grip on the bar, allowing them to lift heavier weights or perform more reps without being limited by their grip strength.

Because the muscles in the forearms and hands are much smaller, your grip will likely give out before your back, legs, or other muscles involved in the deadlift. Lifting straps help bypass this, enabling you to train those muscles more effectively.

Dependant on my training, I will sometimes use wraps but other times I won’t, as it is still important to train your grip strength and ensure it improves alongside your other muscular development. As with any piece of equipment in the gym, there is a time and a place for it. Lifting straps should not be a crutch but a tool for certain situations.

As I live with a disability that can sometimes affect my grip and motor skills, lifting straps enable me to train with the same weight and volumes on a bad symptom day, as I do on a good day.

If you are thinking of using lifting straps, here are 5 things to consider:

1. Heavy Lifting: When lifting near your one rep max or at your one rep max, even those with strong grips may struggle to hold the bar securely. By using lifting straps, it helps to give you extra confidence in your grip on the bar.

2. Fatigue Management: During high-volume sessions or after several sets, fatigue can set into your grip, making those last few reps harder. Lifting straps allow you to continue training without compromising performance due to a tired grip.

3. Target Muscles: By reducing the effort needed to grip the bar, lifting straps help you focus more on the main muscles worked during the lift, such as the hamstrings, glutes, quads and lats.

4. Injury Prevention: Lifting straps can also help reduce the risk of grip-related injuries, like blisters, calluses, or forearm strains, especially during long or intense training sessions.

5. Specialised Training: Powerlifters, strongmen, or bodybuilders may use lifting straps for specific goals, like training heavy pulls or hitting accessory movements that don't require grip development.

If this has made you think about purchasing a set of straps to improve and enhance your lifting, here are my top 5 tips when considering straps and using them for the first time:  

1. Choose the Right Straps:  Cotton straps are often more comfortable than leather straps, but leather can be more durable and offer better grip. Start with simple loop straps; figure-8 or lasso style.

2. Learn How to Wrap Them Properly: Place the strap around your wrist and pull it snug. Wrap the loose end around the barbell, looping it 1–2 times. Rotate the bar slightly with your hands to tighten the straps securely around the bar. Ensure both straps are evenly tight to maintain balance during your lift.

3. Practice the Setup: Practice wrapping the straps before heavy lifting to build confidence and save time during workouts. Do a few light warm-up sets with the straps to get comfortable.

4. Practice Patience: It may take a few sessions to get used to lifting with straps, so be patient and focus on mastering the technique.

5. Check for wear and tear regularly:  Damaged straps can compromise safety and you don’t want a strap to split in the middle of a heavy lift. Wash them occasionally to keep them clean and free of chalk or sweat build-up (like you should any of your kit. Look after you kit and it will look after you).

 As I said before, its important you balance using lifting straps with grip-specific training like farmer’s carries, barbell holds, or fat grip training. Use your lifting straps strategically, for heavy sets, high reps, or accessory work.