When is it appropriate to wear weightlifting straps? Or is it as simple as saying "use them whenever needed to enable your grip to hit your targeted amount of reps in any given set"?
I love weightlifting straps. You should use them. Assuming you know how and when to use them. Straps enable overload, i.e. the ability to perform extra reps or handle poundage you would be unable to do without straps. An elite iron master using straps can turn a 3 rep set into a set of 5, a 5 rep set into a set of 8, an 8 into a 10 or 12 rep set. You can pull longer and you can pull heavier using straps. Those extra reps and that extra poundage convert into addition muscle and strength.
Straps are only used for one function: to improve grip power when pulling a payload towards the body - think about it: you don’t need straps on bench presses, squats and overhead pressing (pushing poundage away from the body) but you sure as hell tax the grip maximally on rows, cleans, high pulls, deadlifts, snatches, cleans, pulldowns and pull-ups. The clever trainee will note that they are all back exercises. If grip becomes the limiting factor in back work, you need lifting straps.
I personally wear straps on all my back exercises. Despite having average size hands, my grip is strong, thank you very much. I have deadlifted 744 and have never lost a competitive deadlift due to grip. The anti-strap argument is, "I want to simultaneously build my grip." To which I retort, not all of us have grip issues and I prefer those muscle-building strength-infusing extra reps I am able to grind out past the point where my “no strap” grip would have given out.
About the Author
As an athlete Marty Gallagher is a national and world champion in Olympic lifting and powerlifting. Hewas a world champion team coach in 1991 and coached Black's Gym to five national team titles. He's alsocoached some of the strongest menon the planet including Kirk Karwoski when he completed his world record 1,003 lb. squat. Today he teaches the US Secret Service and Tier 1 Spec Ops on how to maximize their strength in minimal time. As a writer since 1978 he’s writtenfor Powerlifting USA, Milo, Flex Magazine, Muscle & Fitness, Prime Fitness, Washington Post, Dragon Door and now IRON COMPANY. He’s also the authorof numerous books including Purposeful Primitive, Strong Medicine, Ed Coan’s book “Coan, The Man, the Myth, the Method" and numerous others. Read the Marty Gallagher biographyhere.
FAQs
Straps are only used for one function: to improve grip power when pulling a payload towards the body - think about it: you don't need straps on bench presses, squats and overhead pressing (pushing poundage away from the body) but you sure as hell tax the grip maximally on rows, cleans, high pulls, deadlifts, snatches, ...
Do you need lifting straps for dumbbells? ›
Yes, wrist straps can help you lift heavier dumbbells by providing additional support and stability to your wrists. They can help you maintain a better grip on the dumbbells, reducing the strain on your wrists and forearms. This allows you to focus more on the targeted muscle group and lift heavier weights.
Should you use lifting straps for barbell rows? ›
Use Lifting Straps On Heavy Sets
It can be hard going heavier on barbell rows without your grip giving out, and letting your grip give out before your back muscles can lead to ineffective results.
Should you use lifting straps for dumbbell bench press? ›
Wrist wraps are generally most useful for pressing exercises (bench press, overhead press, etc.), where you expect your wrists to bend because of a heavy load. In contrast, lifting straps work best on pulling exercises (deadlift, barbell row, etc.) where you struggle to hold onto the external weight.
How much of a difference do lifting straps make? ›
Lifting straps can make a significant difference in exercises that require a strong grip, such as deadlifts and rows. They enhance grip strength, reduce grip fatigue, and allow you to perform more reps at heavier weights.
Are lifting straps worth it for beginners? ›
Wrist straps are great for making sure you're not limiting gains due to your toddler-like grip strength. They're not going to weaken your grip either though (you still have to hold on), they just wont increase your grip strength as fast as not using them.
Should I use wrist straps for dumbbells? ›
Increase Volume: Wrist straps help you lift more weight than usual as the material strap wrapped around your bar and wrist helps to redistribute the weight away from your palm. This allows you to lift heavier and for longer to reach your muscular failure as your strength often overtakes your grip strength capacity.
Do lifting straps really help? ›
The purpose of straps is to allow us to lift more than we could without them, both in terms of weight and volume. The trick is using them to our advantage and not to our detriment. For a lot of lifters, using straps will immediately allow them to snatch heavier weights, and often to move visibly faster.
Should I use straps for dumbbell rows? ›
So, if your intent is to improve the size and strength of a certain muscle group, and using straps improves your ability to do so, wear them without shame! Some examples include: Dumbbell or barbell rows.
At what point should I use lifting straps? ›
It is usually recommended to wait until 3 months of lifting to allow your grip strength to improve before using straps or Power Grips. Intermediate lifters can use straps on most pull exercises, but due to safety concerns they should be avoided on certain overhead movements.
One main benefit of wrist wraps for curls is improved grip strength. Wrist wraps can prevent the weight from sliding or falling, enabling you to lift greater weights and complete more repetitions by giving the wrist support and stability. Over time, this may result in enhanced strength increases and muscular growth.
Can you use lifting straps for dumbbell curls? ›
Essentially, we see lifters wear wrist wraps in any exercise where they want to alleviate pressure on the wrist. So it makes sense to also wear wrist wrap for curls.
Why is dumbbell bench safer? ›
Safety and Equipment Needs: Dumbbell presses can be safer to perform without a spotter, as you can quickly release weights to either side without causing injury if the lifter reaches muscle failure.
Does lifting straps increase grip strength? ›
Lifting straps increased mechanical performance when the same absolute loads were lifted. Grip strength was better maintained when lifting straps were used during deadlifts. Implementing lifting straps may facilitate grip strength recovery after deadlifts.
Are lifting hooks better than straps? ›
Lifting straps are the better choice for most lifters looking to improve their grip in the gym, but hooks are still a great piece of equipment for newer lifters who want to use them for deadlifts, barbell rows and shrugs.
How to use straps for barbell rows? ›
How to Use Weightlifting Straps. Loop the ends of the straps and put them snugly around your wrists. Wrap the ends of the straps around the bar of the weight you're lifting. Put your hands over the straps, roll the bar toward you to tighten them, and then lift the weight.
Should I use lifting straps on back day? ›
When doing pulling exercises, such as most back exercises, FLEX recommends you use wrist straps during all sets to enhance gains in both muscle strength and size. Some experts will warn that this may limit your grip strength and forearm development.
What is the best form for barbell rows? ›
How to Do a Barbell Row
- Stand in the starting position with your feet shoulder-width apart.
- Squat down with your hips lower than your shoulders and your knees slightly bent, then grab the bar. ...
- Brace your torso and keep your back flat. ...
- Lift the bar as you stand up.
