A Complete Guide to Lifting Straps: Benefits, FAQs, and Best Practices

Lifting straps can be a game-changer for weightlifters looking to push past grip fatigue and lift heavier weights. If you’ve ever felt your hands give out before your back or legs, you’re not alone. Many lifters struggle with grip limitations, especially during pulling movements like deadlifts and rows.

That’s where lifting straps come in. These simple but effective tools help take the strain off your hands so you can focus on building strength without worrying about grip failure. In this guide, we’ll break down everything you need to know about lifting straps—how they work when to use them, common questions, and how to get the most out of them in your training.

What Are Lifting Straps and How Do They Work?

Lifting straps are strips of fabric (usually cotton, nylon, or leather) designed to wrap around your wrists and the barbell to improve your grip. They help secure the weight in your hands, so you don’t lose control due to sweaty palms or grip fatigue.

By wrapping the strap around the bar, you create a stronger hold that reduces the strain on your fingers and forearms. This allows you to lift heavier for longer without worrying about grip giving out first. Whether you're a beginner looking to improve your form or an experienced lifter trying to push past plateaus, lifting straps can make a noticeable difference.

Types of Lifting Straps

There are different types of lifting straps, each serving slightly different purposes:

• Loop Straps – The most common type, great for general weightlifting and bodybuilding.

• Figure-Eight Straps – Often used in strongman training and powerlifting for extra security.

• Hook Straps – Feature a built-in hook for convenience but may not feel as natural.

Each type has its pros and cons, but the standard loop strap is a solid choice for most lifters.

Why Should You Use Lifting Straps?

Lifting straps aren’t just for beginners—top-level powerlifters, bodybuilders, and strength athletes all use them to maximize performance. If grip fatigue is holding back your progress, straps can help in several ways.

1. Lift More Without Grip Holding You Back

Your grip is often the first thing to fail on heavy lifts. Even if your back and legs are strong enough, your hands might not be able to hold onto the weight long enough to finish your set. Straps solve this problem by reinforcing your grip, allowing you to focus on strength and form instead of struggling to keep your hands locked in.

2. Reduce Forearm and Hand Fatigue

Forearms fatigue faster than larger muscle groups like the back and legs. Heavy pulling exercises—especially deadlifts, rows, and shrugs—can wear out your grip before your target muscles are fully worked. Straps help distribute the load, letting you train harder for better results.

3. Push Past Strength Plateaus

If you find yourself stuck at the same weights because your grip keeps failing, lifting straps can help you break through. They allow you to overload your muscles more effectively, leading to increased strength gains over time.

4. Safer Heavy Lifting

A weak grip can lead to a dropped barbell, which isn’t ideal—especially with max-effort lifts. Lifting straps give you extra security and control, reducing the risk of failed lifts and injuries.

When Should You Use Lifting Straps? 

Lifting straps are helpful, but they shouldn’t be used all the time. Over-relying on them can weaken grip strength in the long run, so it’s important to use them strategically.

Best Times to Use Lifting Straps:

• Heavy Deadlifts & Rack Pulls – Allows you to focus on back and hamstring strength instead of grip endurance.

• Barbell & Dumbbell Rows – Helps maintain strong lat engagement without forearm fatigue cutting your sets short.

• Shrugs & Romanian Deadlifts – Keeps grip strong during high-rep sets.

• Weighted Pull-Ups (Optional) – Useful when adding extra weight to your pull-ups.

When to Skip Lifting Straps:

• During Warm-Up Sets – Focus on grip strength early in your session.

• Grip-Focused Exercises – Farmer’s carries, dead hangs, and pull-ups are best done without straps to build forearm strength.

• Lifts Where Grip Strength Matters – If your goal is to improve grip, avoid using straps for too many lifts.

How to Use Lifting Straps Like a Pro

Using lifting straps properly is key to getting the most out of them. Here’s a simple step-by-step guide:

1. Thread One End Through the Loop – Create a small loop that fits around your wrist.

2. Slide Your Hand In – Position it so the strap runs along your palm.

3. Wrap the Strap Around the Bar – Twist the loose end around the barbell in the same direction your fingers close.

4. Tighten and Grip – Secure the bar with your hand, reinforcing the strap’s hold.

Avoid These Mistakes:

• Wrapping the strap in the wrong direction (it should tighten when you grip the bar).

• Not securing the wrap properly, leads to slipping.

• Over-relying on straps, neglecting grip strength training.

Choosing the Right Lifting Straps

Not all straps are built the same. Here’s what to consider before buying:

Material

• Cotton – Comfortable and budget-friendly but may wear out faster.

• Nylon – Stronger and more durable, great for heavy lifting.

• Leather – Premium feel with excellent grip, but less flexible.

Strap Type Based on Lifting Style

• Loop Straps – Best for general lifting and bodybuilding.

• Figure-Eight Straps – Ideal for extreme heavy lifts and strongman training.

• Hook Straps – Convenient but not as secure for high-intensity lifting.

How to Get the Most Out of Your Lifting Straps

To use straps effectively while still improving grip strength, keep these tips in mind:

✔ Use Them When Needed, Not Always – Overusing straps can slow down grip development.
✔ Train Grip Strength Separately – Add forearm exercises like farmer’s carries, dead hangs, and grip crushers.
✔ Take Care of Your Straps – Keep them clean and dry to prevent wear and tear.

Are Lifting Straps Right for You? Here’s the Bottom Line

Lifting straps are a great tool for lifters looking to push past grip fatigue and lift heavier with better control. They help protect your hands, enhance strength progression, and make heavy lifts more efficient.

The key is to use them strategically—don’t rely on them for every lift, train your grip separately, and always prioritize proper technique. Whether you're aiming for a new deadlift PR or adding volume to your rows, the right lifting straps can help you level up your training.

Ready to find the best lifting straps for your needs? Check out our top recommendations and take your strength to the next level!

FAQs About Lifting Straps

Do Lifting Straps Weaken Grip Strength?

No, as long as you don’t rely on them for every lift. Using straps on heavy sets while training grip separately is the best approach.

Are Lifting Straps Allowed in Competitions?

Most powerlifting and Olympic weightlifting competitions do not allow straps, but they are commonly used in strongman events.

How Tight Should Lifting Straps Be?

They should feel snug but not cut off circulation. The goal is to secure the bar, not crush your wrists.