How to Incorporate Lifting Straps Into Your Workout Routine
by Evelyn Valdez·
If you’re an avid gym goer with an interest in weightlifting, chances are you already know of a few lifting accessories that can help you perform better during heavy lifts – such as lifting straps!
This accessory gives powerlifters, bodybuilders, and even recreational lifters additional support during heavy lifting, allowing you to make progress on the heavier pulls that usually need a stronger grip. Because of this, having a pair of lifting straps might be beneficial in your muscle-building and strength-training journey!
We’re here to help you incorporate lifting straps into your workout routine so you know when and how to use them to help you push through those last few reps with good form and take your gains to the next level. But first, let’s talk a little bit more about lifting straps…
What are lifting straps?
As the name suggests, lifting straps are strap accessories that help you lift heavy weights with more control. They are attached to your wrist on one end and to the barbell or dumbbell on the other, which is why they’re also known as wrist straps (not to be confused with wrist wraps).
Lifting straps are designed to give you more control over the weight that’s being lifted by supporting your wrists and increasing your grip, keeping the weight from rolling out of your hand and reducing grip fatigue. Because of this, these straps are usually made out of strong and durable materials such as leather, canvas, or nylon.
By having additional wrist support, you’ll be able to focus more on other aspects of your lifting, such as recruiting the correct muscle groups that you want to target and keeping proper form. And not only that, but you’ll also be able to push through a few more reps than usual and even load the barbell with slightly more weight!
In summary, lifting straps are a great accessory for heavy lifting days, allowing you to:
- Reduce grip fatigue
- Keep the weight in your hands
- Have better control throughout your set
- Focus more on muscle performance and form
- Perform more reps
- Lift heavier weights
Plus, using straps can help with confidence at the time of lifting, helping you lift more comfortably not only physically but also mentally!
How to incorporate lifting straps into your workouts
Before putting on lifting straps and beginning your heavy lifting workout, there are three things that you should know first when incorporating them into your strength training workouts – who, when, and how.
Who should use lifting straps?
Because lifting straps are specifically designed to help you lift more and for longer before reaching grip fatigue, their use is mostly geared towards intermediate to advanced lifters who have already developed enough grip strength and control and want to focus on pushing their muscles to the limit.
Beginner lifters who are starting their strength training journey will not get the full benefits of using a weight lifting strap because they’re not at a level where they need help to heavy lift. Instead, they should work on improving their grip strength first without relying on support accessories before moving onto lifting straps.
When should you use lifting straps?
Lifting straps are there to help you get through heavy lifting exercises, specifically pulling exercises, meaning that you don’t need to add them to every single lifting exercise in your routine.
Some of the exercises where lifting straps can be beneficial are:
- Deadlifts and deadlift variations
- Bent-over barbell rows and other row variations
- Rack pulls
That said, you shouldn’t wear lifting straps every single time you’re doing one of these exercises unless you’re trying to increase your 1RM or training for a competition!
Grip strength is something that you develop over time, and lifting straps are there to support you when you already have enough base strength. By using them constantly you’ll risk losing the grip strength that you already have, resulting in a weaker grip on the barbell the next time you try lifting without any accessories.
Make sure you bring out the lifting straps only when you want to push yourself further and lift heavier instead of as a crutch every time you want to do some heavy lifting. Don’t forget to work on your grip strength and control from time to time!
How to use lifting straps
Before showing you how to use a lifting strap correctly, let’s go over the different types of lifting straps. There are three types that work for different purposes:
These are the most popular type used because of their versatility. They feature a loop so that you can attach your wrists to the bar, and you can adjust the tightness. This is also the design we use for our UPPPER Lifting Straps!
Perfect for: Bodybuilding and casual heavy lifting
As the name suggests, figure-8 lifting straps resemble the number 8. This design securely attaches your wrist to the bar for a very tight grip, so they’re the best lifting straps for heavy-duty exercises where keeping a strong grip is the main challenge.
Perfect for: Maxing out heavy lifts such as deadlifts and barbell shrugs
- Closed loop
Also known as Olympic lifting straps, this design allows you to let go of the bar very quickly, instead of fully attaching your wrists to the bar. This means that the grip support isn’t as good as the other two types, so it’s not really recommended for casual lifting or pushing your muscles to the limit.
Perfect for: Olympic lifting and competitions
Now, because lasso lifting straps are the most popular ones and probably the ones you’ll be starting with if you want to try this accessory, here’s a step-by-step guide on how to safely wear lasso lifting straps for your heavy lifts:
- Place the loose end through the loop on the other end of the strap to create a bigger loop, then put your hand through said loop
- Secure the loop around your wrist by tightening the strap, making sure it’s resting comfortably against the lower part of the back of your hand
- Place the strap in a way that the loose end that’s sticking out is on the palm of your hand, pointing between your index and thumb. If it’s pointing the opposite way, redo the initial loop the other way around
- Wrap the loose end of the strap around the barbell or dumbbell by tightly looping it underneath and around the bar
- Twist the barbell or dumbbell towards you to finish tightening it until you feel it completely secured in your hand
Do this with both hands and you’ll be ready for a heavy lifting session! Remember, lifting straps are there to support your wrists, but they can’t do all the work. Make sure to pick a weight that you know you’ll be able to manage to avoid the risk of injury.
Get a pair of lifting straps to achieve your weightlifting goals!
Lifting straps offer the support that you need for those heavy lifts that you wish to conquer, whether you want to max out, train for competitions, or just lift casually. So, if you’ve been thinking of getting your own pair of lifting straps to include in your workouts and take your gains to the next level, check out UPPPER Lifting Straps!
Our lifting straps are made out of comfortable and strong cotton material and additional padding to improve your heavy lifting sessions. Plus, they come in a variety of different colors for you to choose from, just like our Wrist Wraps, Lifting Belts, and other weightlifting accessories!