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How to Use Lifting Straps to Level Up Your Strength Training?

Lifting Straps, the ultimate gym cheat? Not quite. But they are an unbelievably helpful resource in your gym bag if you're trying to increase strength and achieve results faster!

James Cambell
How to Use Lifting Straps to Level Up Your Strength Training?
Table Of Contents

Lifting straps can be an essential tool for strength training. They provide additional support while working with heavy weights, engaging more muscles and assisting in increased workout intensity levels. With the proper technique, lifting straps can help you lift heavier weights and reach new personal milestones, allowing you to progress further with your strength training goals. 

Used properly, these straps help provide a safer way to build up your overall muscle strength and definition. Additionally, they give you extra control in your workout process, allowing you complete control over the speed at which you lift and lower each weight. You can gain more significant benefits from your strength training sessions and reach the desired outcomes quickly and effectively.

What Are Weightlifting Straps?

Weightlifting straps are adjustable, looped fabric bands that wrap around the wrists and hands, providing added support for your grip. Generally made of durable cotton or nylon material, they come in various sizes to comfortably fit most people's wrists. 

These straps can be fastened tightly enough to give extra security while lifting heavy weights and prevent slipping during exercises like deadlifts, shrugs, etc.

Types of Lifting Straps

Weightlifting straps come in various sizes and styles to accommodate different training needs. The main types are:

Wrist Wraps: Wrist wraps are short, adjustable straps around the wrists to provide support while lifting heavy weights. They help maintain proper form, reduce stress on wrists, and keep hands stable during some exercises.

Loop Straps: Loop straps are more extended than wrist wraps and feature two loops for each hand to slide fingers through. This strap type is commonly used for deadlifts and other pulling movements, providing additional grip strength and control when using heavier weights.

Figure 8 Straps: Figure 8 straps feature an additional loop around both wrists, which helps create an even firmer grip. This strap type is great for powerlifting, allowing for more stability and control during heavy lifts.

Quick Release Straps: Quick-release straps are ideal for those looking to quickly add or remove weight without the hassle of adjusting the straps with each set. These straps feature a quick-release mechanism that makes them easy to engage or disengage.

Benefits of Using Lifting Straps

Lifting straps can be a valuable tool for those looking to take their strength training to the next level. By using straps to grip heavier weights, you can decrease some of the strain from your hands and wrists, allowing you to reach greater heights in your workout routine.

Let's have a look at the benefits of using lifting straps:

Added Support and Control: Weightlifting straps provide additional stability and control while lifting heavy weights. They help support your wrists, hands, and forearms so that you can focus more on the form of each exercise.

Increased Intensity Levels: Straps can be adjusted to fit tightly around the wrists providing extra support for increased intensity levels in both lifts and reps. This helps build stronger muscles quicker, allowing you to reach new personal milestones faster.

Improved Form: With weightlifting straps, you can maintain proper form when lifting heavier weights as they wrap around the wrist and hand, providing a secure grip so that you do not have to worry about slipping or dropping the weight during exercises.

Reduced Risk of Injury: With the added support from weightlifting straps, you can reduce the risk of injury by improving your grip posture and keeping your body in proper alignment throughout each lift. This helps to ensure that you are lifting with good form and not placing unnecessary strain on the muscles or joints.

Time Efficiency: Straps help increase time efficiency as they provide a quicker and easier way to add or remove weights without having to adjust them manually each time. This helps save valuable time when transitioning between sets or exercises.

Weightlifting straps can be a great addition to anyone's workout routine as they provide extra support, control, and stability while performing heavy lifts. They also help reduce the risk of injury while increasing the intensity.

When to Use the Lifting Straps?

Lifting straps can be a great tool that can help you level up your strength training routine. They are a perfect way to challenge yourself and increase muscle endurance when lifting heavier weights. Generally, lifting straps should be used if you're performing exercises that require you to grip the weight.

When Using Heavy Weights: Lifting straps can help provide extra support when working with heavy weights. By providing additional stability, the straps will reduce any risk of injury and ensure that you perform your exercises correctly.

When You Want To Increase Intensity: Straps can increase the intensity by engaging more muscles. This helps ensure you reach new personal milestones as quickly as possible.

When You Need Greater Control: The straps give you an extra layer of control over the speed you lift and lower each weight. This allows for greater control while lifting and prevents sudden movements or imbalances that could be potentially dangerous during strength training sessions.

When Your Grip Is Weak: If you have a weak grip, straps can help to provide extra stability and support during each rep. This will ensure that your form is correct and prevent any potential injuries.

When You Need More Support: Straps support you when working with heavy weights or pushing yourself to new intensity levels. This helps ensure you reach your desired outcomes quickly and effectively while remaining safe and injury free.

How to Use the Lifting Straps?

Using weightlifting straps correctly is essential to getting the most out of your training sessions and avoiding injuries. The following steps should be followed when using any type of lifting strap:

Put the strap around your wrist: Securely wrap the lifting straps around your wrists, ensuring the loop is snug enough to stay in place.

Pull The Straps Tight With One Hand: Take hold of one end of the strap and pull it with one hand. Ensure no slack remains, and the strap securely fastens around your wrists.

Place Your Hands on The Bar: Grip the bar firmly and get into a comfortable position for lifting. Keep your back straight, feet shoulder-width apart, arms extended, and head up throughout each rep.

Squeeze The Bar To Activate The Straps: When you’re ready to lift the bar, make sure to squeeze the bar tightly to activate the straps. This helps ensure they stay securely fastened and provides extra support while lifting.

Release The Bar Slowly When You Have Finished: As you finish each rep, be sure to release the bar slowly and keep your arms extended until all the tension has been removed from the straps. Doing this will help prevent any potential injury or strain on your wrists.

Exercises to Perform With Lifting Straps

Lifting straps are an excellent tool for anyone looking to take their strength training to the next level. Incorporating straps into your workouts can help increase the weight you can lift and add more variety to your routine. To get the most out of lifting straps, perform exercises such as deadlifts, pull-ups, and others.

Incorporating these exercises with straps will give you extra grip support, enabling you to lift heavier weights without sacrificing form or control. Before making lifting straps an integral part of your workout routine, familiarize yourself with how they should be used correctly to reduce potential injuries and maximize performance.


This is a classic exercise that can be performed with weightlifting straps. They will help you secure your grip and provide extra stability while performing heavy deadlifts.

How to Do It?

  • Stand in front of the open barbell with your feet shoulder-width apart and grip the bar with an overhand grip.
  • With your back straight, hips pushed back, and legs bent, lift the bar off the ground until you stand upright.
  • Squeeze the bar tightly to activate the straps and slowly lower it back to the starting position.
  • Repeat for the desired number of repetitions, keeping a tight grip on the bar throughout each rep.


Straps are also great for pull-ups as they can help reduce strain on the wrists and elbows by providing additional support during each rep.

How to Do It?

  • Grab the pull-up bar with an overhand grip and wrap the straps around your wrists.
  • Squeeze the bar to activate the straps, and slowly pull yourself up until your chin is above the bar.
  • Hold for a few seconds before lowering yourself and repeating the desired reps.
  • Keep your core engaged throughout each rep to achieve maximum results!

Upright Rows 

Upright rows are another exercise where straps can come in handy. The straps will give you more control over the motion, allowing you to focus on engaging your muscles rather than worrying about gripping the bar securely.

How to Do It?

  • Stand in front of the barbell with your feet shoulder-width apart, gripping the bar with an overhand grip and activating the straps.
  • Slowly bend your elbows to draw the weight towards your chest, keeping your core engaged throughout each rep.
  • Hold for a few seconds at the top before releasing and lowering the bar back down to starting position.
  • Repeat for the desired number of reps, keeping a tight grip on the bar throughout each rep!

The Bottom-Line

Incorporating lifting straps into your strength training routine can help you lift heavier weights and achieve better results. While they should not be used to replace proper form, they can provide an extra layer of comfort when it comes to challenging exercises. 

Many strength trainers recommend using them sparingly and progressing through their use as you increase progressively in weight. They are used for different exercises, such as deadlifts, pull-ups, upright rows, etc. However, you must know how to use them properly to get the most out of them. So ensuring you’re using the straps perfectly correct is essential! 

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James Cambell

James Cambell is an editor at DMoose, where he loves to write about fitness, nutrition, and health tips. He has received a degree in Nutrition Sciences and is a certified dietitian.

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