Lifting Straps: When to Use Them and When to Go Without

Your grip fails before your back does. Your rows are limited by your forearms, not your lats. The weight you can hold is less than the weight you can pull.

Sound familiar? Lifting straps solve this problem by taking grip out of the equation. But like any tool, they can be overused. Here's how to use straps strategically.

What Lifting Straps Do

Straps wrap around the bar and your wrists, creating a secure connection that doesn't depend on finger strength. Once wrapped, the bar essentially hangs from your wrists rather than being held by your hands.

This lets you:

• Hold heavier weights than your grip allows
• Do more reps without grip fatigue
• Focus on the target muscles instead of your forearms

Types of Lifting Straps

Lasso Straps (Standard)

• Loop goes around wrist, tail wraps around bar
• Most common type
• Versatile for most exercises
• Can release quickly if needed

Closed Loop Straps

• Continuous loop, no tail
• Wrap around bar multiple times
• More secure but harder to release
• Popular for heavy deadlifts

Figure-8 Straps

• Pre-made figure-8 shape
• Step into one loop, bar goes through other
• Most secure, won't release
• Used for max deadlifts, axle work, farmer's walks

Olympic Lifting Straps

• Shorter, quick-release design
• For cleans and snatches where you need to let go
• Less common outside Olympic lifting

Comparison

| Type | Security | Release Speed | Best For | |------|----------|---------------|----------| | Lasso | Good | Fast | General training | | Closed Loop | Better | Medium | Heavy pulling | | Figure-8 | Maximum | Slow | Max deadlifts, carries | | Olympic | Moderate | Very fast | Cleans, snatches |

When to Use Lifting Straps

Good Times for Straps

Heavy pulling when grip is the limiter:

• Deadlifts at 90%+ where grip fails first
• Heavy rows where forearms fatigue before back
• Shrugs with weights that slip

High-rep back work:

• Pull-ups/lat pulldowns for 12+ reps
• Rows for hypertrophy (15+ reps)
• When grip fatigue prevents full back stimulation

Grip-intensive exercises:

• Rack pulls (heavy partial ROM)
• Romanian deadlifts (longer time under tension)
• Any pulling done after grip is already fatigued

Specific implements:

• Thick bars / axle bars
• Farmer's walk handles
• Some machines with smooth handles

When to Skip Straps

Warm-up sets: Build grip by going strapless on lighter weights.

Most of your training: If your working weights don't exceed your grip, you don't need straps.

Competition prep (powerlifting): Straps aren't allowed in competition. Train your competition grip.

Grip-building phases: If you're specifically working on grip strength, straps defeat the purpose.

How to Use Lasso Straps (Most Common)

Setup

1. Put your hand through the loop — loop sits on wrist
2. The tail hangs on the palm side of your hand
3. Tighten the loop snug around your wrist

Wrapping the Bar

1. Place your palm on top of the bar
2. Pass the strap tail under the bar, away from you
3. Wrap the tail around the bar toward you
4. Wrap 1-2 times depending on strap length
5. Grip over the wrapped strap
6. Rotate your wrist/hand toward you to tighten

Key Points

• Wrap tightly — loose straps slip
• Rotate to lock in before lifting
• Both straps should be wrapped the same direction
• Practice the motion before adding heavy weight

Straps for Different Exercises

Deadlifts

• Wrap both hands before approaching the bar
• Set grip, roll to tighten, then lift
• Useful for top sets, back-offs, and RDLs

Rows (Barbell/Dumbbell/Cable)

• Allow full back fatigue without grip giving out
• Especially useful on high-rep sets

Pull-ups/Lat Pulldowns

• Let you focus on lat engagement
• Helpful if forearms fatigue before back

Shrugs

• Heavy shrugs benefit most from straps
• Lets you use traps-challenging weights

Carries (Farmer's Walks)

• Figure-8 straps popular here
• Eliminates grip as the limiting factor

Balancing Straps with Grip Development

The fear: "If I always use straps, my grip will never get stronger."

The reality: Strategic strap use doesn't kill your grip. Here's how to balance:

The 80/20 Approach

• 80% of pulling work: No straps (lighter weights, warm-ups, most working sets)
• 20% of pulling work: Straps (heaviest sets, grip-limited exercises, high-rep back work)

Build Grip Separately

If grip is a weakness, train it directly:

• Farmer's walks (strapless)
• Dead hangs
• Plate pinches
• Grip-specific tools

Sample Deadlift Session

• 135 x 10 — double overhand, no straps
• 225 x 5 — double overhand, no straps
• 315 x 3 — hook grip, no straps
• 365 x 3 — hook grip, no straps
• 405 x 3 (top set) — straps
• 365 x 5 x 2 (back-off) — hook grip, no straps

Grip gets trained on everything except the heaviest set.

Common Mistakes

Using Straps for Everything

Your grip won't develop if you strap up for warm-ups and light work. Save straps for when you actually need them.

Loose Wrapping

If the strap can rotate on the bar, it's too loose. Wrap tight and roll to lock.

Wrong Strap Type for the Exercise

Figure-8s for rows (overkill). Lasso straps for max deadlifts (might slip). Match the strap to the task.

Wrapping in Opposite Directions

Both straps should wrap the same way (usually away then toward you). Mismatched wraps create uneven grip.

Neglecting Grip Training

If you use straps often, add grip work separately. Don't let grip become a chronic weakness.

Strap Recommendations by Goal

| Goal | Strap Type | Notes | |------|------------|-------| | General strength | Lasso | Versatile, affordable | | Powerlifting | Figure-8 or none | Only for overload work | | Bodybuilding | Lasso | Frequent use for back work | | Olympic lifting | Olympic/short | Quick release essential | | Strongman | Figure-8 | Max security for events |

The Bottom Line

Lifting straps are a tool, not a crutch. They let you train your back, traps, and posterior chain without grip being the limiter. Used strategically, they enhance your training.

But they're not a replacement for building grip strength. Go strapless on most of your work. Use straps when you actually need them — heavy top sets, high-rep back work, and grip-intensive exercises.

Build the grip. Use the straps when they serve you. Don't let either extreme limit your training.

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Related:

• Grip Strength Training
• Deadlift Guide
• Hook Grip Guide