Lifting straps: how they work, how to wear them, and which type to buy
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- Cotton closed-loop lifting straps, about 20 inches. Best for: Heavy deadlifts, rows and shrugs in a general gym routine. See options on Amazon
- Padded lasso lifting straps. Best for: Beginners and anyone who finds plain webbing digs into the wrist. See options on Amazon
- Short nylon Olympic lifting straps. Best for: Snatch pulls and other fast lifts. See options on Amazon
- Figure 8 lifting straps. Best for: Experienced lifters doing very heavy deadlifts and shrugs. See options on Amazon
What lifting straps do
On a heavy deadlift or row, your hands often tire before your back and legs do. Straps take some of that load off your fingers by tying your hand to the bar.
A small study in the Journal of Strength and Conditioning Research tested this in 10 women with resistance training experience. Each did three sets of as many deadlift reps as possible at 80% of their one-rep max, once with straps and once without. With straps they did significantly more reps and lost less grip strength, and bar speed was not different. The authors concluded straps appear beneficial for deadlift performance in women. It is one small study, so treat it as a useful sign, not a final answer.
Types of lifting straps
| Type | How it works | Best for | Trade-off |
|---|---|---|---|
| Closed loop (classic) | Strap end threads through a sewn loop around the wrist, then wraps the bar | Deadlifts, rows, shrugs | Takes a moment to set up each set |
| Lasso or single tail | Open tail wraps the bar from a wrist loop | General gym pulls | Similar to closed loop; quick to learn |
| Short Olympic strap | Shorter, often nylon, fewer wraps | Snatch pulls and fast lifts | Less hold on very heavy grinds |
| Figure 8 | Strap loops around both wrist and bar | Very heavy deadlifts and shrugs | Hard to let go of the bar quickly |
Rogue describes its Ohio Lifting Straps as 100% heavy-duty cotton webbing, 20 inches long by 1.5 inches wide, in a single closed-loop design for heavy deadlifts, rows and shrugs. It notes that Olympic-style straps are shorter for faster release, and that cotton may wear out faster than nylon under extreme use.
How to use lifting straps
- Make the loop. For a closed-loop strap, thread the tail through the sewn loop to make a loop for your hand.
- Put it on. Slide your hand through so the tail runs along your palm and points toward your thumb side.
- Wrap the bar. Grip the bar, pass the tail under and around it toward you, away from your thumb.
- Tighten. Roll the bar toward you to take up the slack until the strap is snug. A 20 inch strap wraps a standard barbell two to three times.
- Grip as well. Keep squeezing the bar. Straps help your grip; they do not replace it.
Warm up first. Mayo Clinic suggests five to 10 minutes of brisk walking or other aerobic activity before weight training, and says to stop any exercise that causes pain.
When to use straps, and when not to
- Use them for your heaviest sets of deadlifts, rows, shrugs and other pulls where grip gives out before the target muscles.
- Skip them on warm-up sets and lighter work, so your hands and forearms keep getting stronger. A grip trainer can add extra hand work.
- Avoid figure 8 straps on any lift where you may need to drop the bar quickly.
- Do not use them to lift a weight you cannot control. Mayo Clinic advises lowering the weight if you cannot keep good form, and moving the weight in a controlled way.
Straps are not the same as wrist wraps, which support the wrist on pressing lifts, or gym chalk, which dries the hands. Many lifters use chalk first and add straps only for the top sets.
Care and replacement
Rogue says to wash its cotton straps in cold water and air dry them only, because high heat can make cotton fibers shrink or turn brittle. It also says to replace the straps right away if you see significant fraying or structural tearing, so check the edges and loop stitching often.
What to look for when you buy
Cotton closed-loop lifting straps, about 20 inches
Best for: Heavy deadlifts, rows and shrugs in a general gym routine
Rogue's cotton straps are 20 inches long and 1.5 inches wide, long enough to wrap a standard bar two to three times, and the cotton grips the bar well.
Watch out: Cotton can feel stiff at first and may wear faster than nylon; check the stitching often.
See options on AmazonPadded lasso lifting straps
Best for: Beginners and anyone who finds plain webbing digs into the wrist
A padded wrist section spreads pressure while the tail does the same job of tying your hand to the bar.
Watch out: Padding adds bulk, which some lifters find gets in the way of the grip.
See options on AmazonShort nylon Olympic lifting straps
Best for: Snatch pulls and other fast lifts
Rogue notes that Olympic-style straps are shorter for faster release than long cotton straps.
Watch out: Less hold on slow, very heavy grinding pulls.
See options on AmazonFigure 8 lifting straps
Best for: Experienced lifters doing very heavy deadlifts and shrugs
The strap loops around both the wrist and the bar, so it holds tighter than a single tail.
Watch out: You cannot let go of the bar quickly. Do not use them for lifts you may need to bail out of.
See options on AmazonQuestions people ask
- Are lifting straps cheating?
- No, they are a tool. They let you train your back and legs with loads your grip cannot yet hold. Just do lighter sets without them so your grip keeps improving.
- How do you wear lifting straps?
- Put your hand through the loop with the tail running along your palm, wrap the tail around the bar away from your thumb, then roll the bar toward you to tighten.
- What length lifting straps should I get?
- For general lifting, about 20 inches lets you wrap a standard bar two to three times. Shorter straps release faster and suit Olympic-style pulls.
- Do lifting straps help you lift more?
- In one small study of 10 women, straps let them do more deadlift reps at 80% of their max and preserved grip strength, without changing bar speed.
- Are wrist straps the same as wrist wraps?
- No. Straps connect your hand to the bar for pulling. Wraps are stiff bands that support the wrist joint on presses.
Sources
- Product Guide: Rogue Ohio Lifting Straps (support.roguefitness.com), Rogue Fitness (maker)
- The Effect of Lifting Straps on Deadlift Performance in Females (pubmed.ncbi.nlm.nih.gov), Journal of Strength and Conditioning Research (PubMed)
- Weight training: Do's and don'ts of proper technique (sportsmedicine.mayoclinic.org), Mayo Clinic Orthopedics and Sports Medicine