Introduction
Deadlifts, dumbbell rows, and chin-ups are common lifting exercises for young weight lifters. These movements are beneficial for building muscular strength, burning fat, building core strength, and increasing metabolism. With the benefits of the above-mentioned movements, there are issues that may arise for people as well i.e. injuries, muscle strain, overexertion, etc. After you have a certain level of grip strength, it may become a limiting factor for your ability to perform additional repetitions and heavier weights. This is where lifting straps come into play. Lifting straps are made to assist you during pulling exercises, prevent injuries, and decrease muscle fatigue.
In this article, we will find out the answers to some questions that come to mind while talking about lifting straps, such as their benefits, types, when they are suitable to use, what precautions to take care of, and also some recommendations for lifting straps.
Benefits of Lifting Straps
Lifting straps are used to give you additional support for heavy lifts with a goal of training hard and not compromising your form or safety. They add multiple benefits to your overall performance and training effectiveness, like:
1) Enhanced Grip Strength
As you get stronger, that strength may outpace your grip strength, which could hinder you from several lifts that may be heavier. Grip fatigue will cut your sets short and will limit your progress, preventing you from targeting larger muscle groups. Lifting straps can help you redistribute loads from your hands to your wrists and forearms. This added support will give you the confidence to hold on to the bar during high-rep sets, maximum-effort lifts, or volume training.
2) Prevent Calluses
Calluses are hard and rough patches of skin that develop on palms and fingers due to continuous frictional heat generated by lifting heavy loads. Though some wear calluses as a badge of honor, they can slow down your training as they tear easily, exposing the sensitive skin beneath. Lifting straps reduce direct friction between hand and metal and prevent excessive callus formation and painful skin tears.
3) Targeted Muscle Engagement
While performing intended muscle group training, grip fatigue can cause your hands and forearms to tire even before your back, lats, or hamstrings reach full activation. This issue is most common when it comes to exercises like deadlifts, barbell rows, pull-ups, and Romanian deadlifts and can prevent you from maximizing muscle engagement and strength gains. Lifting straps allow you to fully activate the target muscles by reducing reliance on grip strength.
4) Injury Prevention
With exercises like deadlifts, rows, or shrugs, there are high chances of your grip faltering and the weight falling unexpectedly. This sudden fall may cause serious injuries to your arms, back, and feet. Lifting straps secure the weight in your hands, reducing the chances of slippage and injuries.
5) Perfect Alternative for Chalks
Normal weightlifters use powdered chalks to strengthen their grip. However, there are two issues with the usage of chalks: first, it is quite messy, and second, chalks are not allowed in every gym due to cleanliness policies. The best alternative for chalks is lifting straps. They are non-messy, lightweight, easily portable, and provide the same grip as chalks, if not better.
Types of Lifting Straps
When using a lifting strap, you can’t just pick and use any strap you want. There are various types of lifting straps available, each designed for different types and levels of training. Let's check out some of the common straps.
1) Lasso straps
Lasso straps are the most common and popular lifting straps among fitness enthusiasts. They feature a loop at one end and a long strap at the other. With an adjustability feature, it allows you to tighten and loosen the straps as you require, making it a popular choice for both beginners and experienced. They are the most versatile type of straps that are mostly used among gym members.
2) Figure-8 Straps
These straps got their name from their design, as they have a shape of the number 8. They form a double loop design that wraps around your wrist and the barbell to give you a highly secure grip. These lifting straps are mainly known for their steady grips and maximum stability during heavy lifts such as deadlifts or shrugs. These straps are mainly preferred by very heavy lifters.
3) Closed Loop Straps
Closed-loop straps are also known as Olympic lifting straps or speed straps. They feature a single, continuous loop that you first slip your hand through before wrapping the strap around the barbell. These lifting straps provide a quick release mechanism, which makes them ideal for Olympic weightlifting and dynamic movements where you are required to drop the weight instantly. They are less bulky, making the grip feel natural, and are perfect for snatches, cleans, and high-rep barbell work.
4) Lifting Straps with Hooks
Lifting straps with hooks are a unique type of grip designed for weightlifters who struggle with grip fatigue or have injuries in their hands. These straps come with built-in hooks that wrap around the bars to allow you to lift weight without fully relying on your grip strength. They are commonly used for pulling exercises such as heavy rows, big pulls, lat pulldowns, and shrugs.
How to Use Lifting Straps: Step-By-Step Guide
1) Preparing the Straps
The first and the most important step is to prepare the strap, which means wrapping the strap around your hand. In the case of a lasso strap, pull one end of the strap through the loop on the other end, then insert your hand through the loop. However, in the case of figure 8 and closed-loop straps, the loop is already created; all you need to do is insert your hand into them. Ensure that the straps sit comfortably around your wrists, not too tight or not too loose.
2) Wrapping the Straps Around the Barbell
After preparing the strap, now it is time to wrap them around the barbell. For lasso and closed-loop straps, wrap the loose end around the bar at least once or twice, while in the case of the eight-figure straps, feed your hand through both loops with the bar in between. As for the hook strap, position the hook securely under the bar.
3) Securing Your Grip
Place your hand firmly on top of the strap, pressing it between your palm and the bar. This ensures that the bar remains tight and doesn’t loosen midway. Slightly twist or rotate the bar towards you to further strengthen the grip and prevent slipping. Make sure both hands are wrapped with equal tightness and one side isn’t carrying more weight than the other.
4) Executing the Lift
Before lifting, give a light tug or pull to check if the grip is firm or not. Once you are sure that your grip is locked in, position yourself according to the correct posture of the exercise. Instead of yanking the weight, lift it gradually and let the straps support your grip. While executing the lift, keep the grip firm but natural without overgripping the bar.
When To Use Lifting Straps?
Lifting straps are important tools for improving grip strength and preventing premature fatigue so that you can work out for a longer duration. Knowing when to use them can help maximize performance and reduce injury risk.
1) Exercises
In pulling movements like the deadlift, barbell row, lat pulldown, shrug, etc, grip strength is often a limiting factor and lifters turn to lifting straps to remove some of the stress from their hands and forearms to be able to lift heavier and complete the same number of reps while retaining good lifting technique. Olympic and powerlifters will use straps for high power pulls to avoid excessive grip fatigue.
2) Training Scenarios
When you are training for either heavy lift or max effort lift, and the main goal is to challenge muscle strength, lifting straps allow you to pull weight without worrying about risk of dropping the bar. They are also useful in high-rep hypertrophy training to ensure that the grip fatigue does not interfere with muscle engagement during long sets. They are also useful for weightlifters who are dealing with any hand or wrist injury. However, these straps should not replace the grip training entirely. Use them strategically while also working on raw grip strength.
Precautions and Best Practices While Using Lifting Straps
- Build Natural Grip Strength
Before you start using lifting straps, it is important to develop natural grip strength. Relying on a strap too early will weaken your grip over time as your hand and forearm muscles will not get the necessary conditioning. You can start using them once the grip becomes a limiting factor, rather than a crutch for every set.
- Avoid Over-reliance
Lifting straps are very helpful tools, but only when they are used strategically. If you rely on them too much, it will lead to underdeveloped forearm and hand strength. It can become a limiting factor to your performance when these straps are not allowed, like in competition or functional movements.
- Proper Maintenance
Like any piece of lifting gear, straps require proper care and maintenance too. It is advised to check the lifting straps regularly for any sign of wear and tear, fraying, or weak stitching, as damaged straps may break in between the lift, causing serious injuries. If your straps start losing their grip or become too worn out, replace them promptly to ensure they are safe to use.
Recommended Lifting Straps Available in India
Pro Wolf Lifting Straps
Pro Wolf Lifting Straps are designed to assist you in muscle training by providing superior grip support and unmatched comfort. These straps are made from soft cotton with neoprene padding to prevent discomfort, eliminate digging, and provide a secure fit. They allow you to lift heavier weights without pain or slipping and are perfect for performing deadlifts, rows, or shrugs. The textured surface enhances grip stability so that you can focus on your strength without worrying about grip fatigue.
Pro Wolf Weightlifting Straps Cotton
Our Elite Weightlifting straps are the ultimate choice for serious lifters to offer unmatched versatility. These straps enhance bar control, strength, and muscle development, which makes them ideal for snatches, clean and jerks, heavy pulls, and deadlifts. They are made from high-quality, soft cotton and reinforced stitching to provide long-lasting durability without causing any discomfort. The thin design allows easy wear and removal.
Pro Wolf Weightlifting and Powerlifting Belt Neoprene Self-Locking
Our self-locking belt is designed to improve core stability and support proper bracing techniques. It is made from soft and durable CR Neoprene to offer medium stiffness and flexibility. The strong hook and loop closure along with the quick-release stainless steel buckle allows for secure adjustment and effortless on/off during training. With strong Velcro closure, it provides a snug and reliable fit.
Pro Wolf Weightlifting Wrist Wraps-Cotton
This lightweight wrist wrap is made of breathable and absorbent raw ecological cotton which provides essential support for weightlifting, fitness, and strength training. The soft cotton fabric ensures a secure and flexible fit so that you can train without any restrictions. With a 90 cm wrist brace length and a 57 cm rope length, it provides the right amount of stability and protection.
Conclusion
Lifting straps are an important tool for anyone looking to push past grip limitations and maximize their lifting potential. They help reduce fatigue, increase grip strength, and prevent injuries while you perform deadlifts, pull-ups, or barbell rows. By choosing the right type of straps and following proper techniques and precautions, you can improve your performance while ensuring your safety.
Investing in high-quality lifting straps like those from Pro Wolf can make a huge difference in your training by giving you the support and confidence to lift heavier and train smarter.
FAQs
1, Are lifting straps suitable for beginners?
Beginners can use lifting straps like lasso straps however it is suggested to build the natural grip strength first for at least 3 months before you start using straps.
2. How do I choose the right type of lifting strap?
To choose the right type of lifting strap, consider the following:
- What type of training are you performing?
- What material suits your skin?
- Do you need a secure grip or a comfortable grip?
- Does the strap have proper padding or not?
- Define the maximum budget you can spend while purchasing the straps
3. Can lifting straps prevent calluses?
Yes, lifting straps prevent calluses as it reduces the friction between the hand and the metal of the bar.
