How to uselifting straps correctly.
You use lifting straps (often called wrist straps) by putting the loop around your wrist, wrapping the loose end around the bar and rolling the bar until the strap is tight. The strap takes over part of the pulling force, so your grip is no longer the weakest link.
Only use them on heavy pulling exercises. On light sets you train without, so your grip strength keeps growing.
Put on lifting straps in4 steps.
-
Loop around your wrist
Slide your hand through the loop. The strap runs over the inside of your wrist, with the loose end towards your thumb.
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Strap under the bar
Put your hand on the bar and guide the loose end under the bar, away from you.
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Wrap around the bar
Wrap the strap around the bar towards your fingers. One to one and a half wraps is enough; more makes it hard to let go.
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Tighten and grip
Roll the bar slightly towards you until the strap is tight. Grip the bar firmly and start your set.
Step by step inpictures.
The same method in one overview.
Which exercises do you uselifting straps for?
| Exercise | Straps? | Tip |
|---|---|---|
| Deadlift | Yes | Especially on heavy top sets and high reps |
| Romanian deadlift | Yes | Keeps your focus on your hamstrings |
| Barbell and dumbbell row | Yes | Less biceps, more back |
| Shrugs | Yes | Heavy weight, grip gives out quickly |
| Lat pulldown and pull-ups | Sometimes | Only on heavy or long sets |
| Bench press and overhead press | No | Use wrist wraps |
The 4 most commonmistakes.
Too many wraps
Three times around the bar feels safe, but you'll struggle to release it. One to one and a half wraps is enough.
Wrong direction
If you wrap towards you instead of away from you, the strap unwinds as soon as you pull.
On every set
Even on warm-ups? Then you never train your grip. Only use straps when your grip is really the limit.
Not squeezing anymore
Straps help your grip, they don't replace it. Keep squeezing the bar firmly.
Train your grip separately
Do your warm-ups and lighter sets without straps, or add a few sets of farmer's walks. That way your grip strength grows with your lifts.
Ready toget started?
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Frequently asked questions aboutusing lifting straps.
How tight should lifting straps be?
Which side of the strap goes around the bar?
Are lifting straps cheating?
When should you use lifting straps?
Can I use lifting straps with dumbbells?
Basics
What are lifting straps?
What they do and who they're for.
Comparison
Lifting straps vs wrist wraps
Which one do you need?