How to Use Lifting Straps

Download Article

The right way to wear lifting straps to get a better grip

Co-authored by Laila Ajani

Last Updated: July 5, 2024 Approved

Download Article

When to Use Lifting Straps

|

Putting on Lifting Straps

|

Weightlifting with Lifting Straps

|

Video

|

Expert Q&A

|

Tips

|

Warnings

Lifting straps are useful tools for weight training. If you've gained enough strength to start lifting heavier weights but find that your hand grip isn't strong enough to hold weights for exercises such as dead lifts, weighted pull-ups or shrugs, you can use lifting straps. The straps allow you to lift some of the weight with your wrists so you can hold on long enough to complete your exercise.

How to Use Weightlifting Straps

Loop the ends of the straps and put them snugly around your wrists. Wrap the ends of the straps around the bar of the weight you're lifting. Put your hands over the straps, roll the bar toward you to tighten them, and then lift the weight.

Method 1

Method 1 of 3:

Deciding When to Use Lifting Straps

Download Article

1
Use lifting straps for the right exercises. If you are looking to increase muscle size and strength in your upper back, trapezius, and hamstring muscles, lifting straps may be right for you. They allow you to lift more weight to work these muscles than your natural grip might allow.^{[1]
X
Expert Source

Laila Ajani
Fitness Trainer

Expert Interview. 21 October 2019.} Specifically, they are good for the following exercises:^{[2]
X
Research source}
- Dumbbell or barbell rows
- Shrugs
- Deadlifts
- Romanian deadlifts
- Rack pulls
2
Avoid using lifting straps for the wrong exercises. First, it is important to note that lifting straps are not allowed in power lifting competitions. If you are training to power lift, don't use straps all the time, because you need a strong natural grip.^{[3]
X
Research source}
- Make sure to do at least some reps with your natural grip, even if it means you can't lift as heavy a weight.
- Additionally, these straps are only helpful for lifts in which gravity is working against your ability to hold on to the weight. Lifting straps do not aid in bench presses or similar exercises. Using them for these lifts may result in ridicule from other weight lifters.^{[4]
  X
  Research source}
Advertisement
3
Select the right lifting straps. Lifting straps are sewn from heavy-duty cotton, nylon, or leather.The varying materials and styles of these straps provide different advantages to the lifter. Here are some guidelines in choosing straps.
- Make sure they are well stitched and strong.
- Cotton and nylon straps are firmer than leather straps and are less easily bent out of shape. Leather straps have a little more give. This makes them a better choice if you plan to wear them to clean, though many weightlifters don't believe straps should be used for this lift anyway.^{[5]
  X
  Research source}
- Nylon straps allow you to release the dumbbell the most quickly.
- Olympic/speed straps are shorter. These allow for easier and faster release of the barbell, but a less firm grip, because the strap wraps around the barbell fewer times.
- Although you can buy padded straps, straps with hook-and-loop fasteners, and weightlifting gloves with straps or hooks built in, these don't offer much improvement in function or comfort and are more expensive. Further, hook straps don't fit all barbells and can negatively affect your technique for some lifts.^{[6]
  X
  Research source}

Method 2

Method 2 of 3:

Putting on Lifting Straps

Download Article

This will form a circle at 1 end of the strap. If using another type of strap (e.g. hook-and-loop straps or Olympic straps), skip this step.
Slide your hands through the circles or attach the straps with the hook-and-loop fasteners so the end of the straps hang down along your fingers. Pull on the ends of the straps or adjust the fasteners until the straps fit snugly around your wrists.^{[7]
X
Research source}
3
Wrap the ends of the strap around the bar (or bars) holding the weight. Start by going under the bar from back to front, and then wrapping the strap over the top and under again. Wrap the strap completely around the bar.^{[8]
X
Research source}
- Some weight trainers prefer to wrap the straps in a figure-8 configuration. This can lead to a better grip on the barbell, but some people complain that after many reps, it can make the bar less comfortable to hold on to or even lead to friction burns.
Close your palm and fingers over the area where the straps are wrapped around the barbell. This is what holds them in place. When you let go, they should slide off easily.^{[9]
X
Research source} If you're uncomfortable, re-wrap the straps to tighten or loosen as necessary.

Method 3

Method 3 of 3:

Lifting Weight Using Lifting Straps

Download Article

Rolling the bar will tighten the strap. Do this until the straps pull on your wrists. Do not start lifting before the straps are tight--you will not get the full benefit of using lifting straps and may increase the risk of injury.^{[10]
X
Research source}
2
Lift the weight. Take care not to force your wrists to hold the entire weight as you lift. The lifting straps should let your wrists assist you in maintaining your grip on the bar, not do all the work.
- You can injure your wrists by relying too heavily on them to lift the weight, so use your grip as well.
3
Strengthen your grip. Use hand grips, squeeze the barbell during reps, do fist or fingertip push-ups, climb ropes, or hang from the pull-up bar to strengthen your grip so you don't have to rely too much on your lifting straps.^{[11]
X
Research source}
- Lifting straps often cause weight trainers to ignore the need to strengthen their grips. This can be a real problem, especially if you compete in a sport that doesn't allow you to use straps.

Expert Q&A

Search

Add New Question

Question

How do you use lifting straps to move furniture?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

The straps can be looped under the furniture. Holding onto the two ends of the straps is often much easier than getting your arms and hands positioned around large furniture.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 8 Helpful 6
Question

What do weight lifting belts do?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Weight lifting belts are worn to provide extra support around the abdominal muscles and lower back.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 11 Helpful 12
Question

What are bodybuilding straps?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Straps are very strong strips of cloth that can be wrapped around wrists or bars to assist with grip and prevent slip.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 8 Helpful 6

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Video

Tips

You can also use lifting straps to help you get through exercises with lighter weights if you're recovering from an injury and need a little extra help to hold onto the bar.

Thanks
Helpful 1 Not Helpful 0

Submit a Tip

All tip submissions are carefully reviewed before being published

Name

Please provide your name and last initial

Submit

Thanks for submitting a tip for review!

Warnings

It is common for lifters using straps to become overconfident and make sloppy mistakes. Take the same care when using straps as if you were not using them, and don't lift more than you are comfortable lifting, as this can lead to injury.

Thanks
Helpful 0 Not Helpful 0