There are several types of lifting straps, but they don't all serve the same purpose. Lasso straps are the most versatile choice for general strength training. Figure 8 straps provide maximum lockdown for very heavy lifts, while quick-release straps and lifting grips are designed for quick release and easy application, respectively.
Here, we'll go through the differences so you can choose the type that suits your exercises, your level, and your training style.
What types of lifting straps are there?
The four most common designs are:
- Lasso straps: The most versatile choice for deadlifts, rows, pulldowns, and machines.
- Figure 8 straps: Maximum lockdown for heavy deadlifts and strongman training.
- Quick-release straps: A simple loop that quickly releases the bar for Olympic lifts.
- Lifting grips: A flat gripping surface that wraps around the bar without traditional winding.
| Type | Best for | Lockdown | Can be released quickly? |
|---|---|---|---|
| Lasso straps | General strength training | Adjustable | Yes |
| Figure 8 straps | Heavy deadlifts and strongman | Very high | No |
| Quick-release straps | Olympic weightlifting | Low to moderate | Yes, very quickly |
| Lifting grips | Machines, rows, and pulldowns | Moderate | Yes |
Lasso straps: The most versatile choice
Lasso straps consist of a long strap with a sewn loop at one end. The free end is threaded through the loop to form an adjustable ring around the wrist. The strap is then wrapped around the bar.
You can control how tightly the strap fits and how many times it wraps around the bar. This makes the lasso design suitable for free weights, cable machines, and exercise machines.
Lasso straps are particularly good for:
- Deadlifts and Romanian deadlifts
- Barbell rows and T-bar rows
- Lat pulldown and seated rows
- Shrugs and rack pulls
- Other heavy pulling exercises
An important advantage is that you can still release the bar relatively quickly. When you open your hand and loosen your grip, the strap can unwrap itself. This makes this type more versatile than Figure 8 straps.
For most beginners, recreational lifters, and bodybuilders, lasso straps are the best starting point. MakeIt's StrapIt lifting straps are based on this principle and are designed to work across exercises and training levels.
Figure 8 straps: Maximum lockdown
Figure 8 straps are sewn in a figure-eight shape with two loops. You thread your hand through the first loop, place the strap under the bar, and then thread your hand through the second loop.
This design locks the wrist tightly to the bar. Therefore, you don't need the same active grip strength as with traditional straps. This makes Figure 8 straps popular in strongman and very heavy deadlifts.
Figure 8 straps are particularly relevant for:
- Maximal deadlifts
- Very heavy rack pulls
- Strongman disciplines
- Thicker bars and specialty bars
The strong lockdown is also the biggest disadvantage of this type. You cannot release the bar as quickly if a lift fails. Therefore, Figure 8 straps should not be used for exercises where you might need to disengage from the bar instantly.
They are usually more specialized than necessary for general back training. If you primarily train rows, pulldowns, and regular deadlifts, lasso straps will typically be a more practical choice.
Quick-release straps for Olympic weightlifting
Quick-release straps, also called closed-loop straps, consist of a simple closed loop. They are usually wrapped only once around the bar and held in place by the hand.
The design provides less lockdown than lasso and Figure 8 straps but allows for quick release of the bar. This is important in Olympic weightlifting, where the bar must be able to be released during, for example, snatch, clean, and various pulling variations.
Quick-release straps are primarily relevant for weightlifters who have already mastered the technique. For general strength training, lasso straps usually provide better support and more uses.
Lifting grips: The quick solution
Lifting grips typically combine a wrist band with a short and wide gripping surface. Instead of wrapping a long strap multiple times around the bar, you place the gripping surface over or around the bar and close your hand.
They are quick to use and can be practical during training where you often switch between different exercises. They are especially used for:
- Lat pulldown
- Seated rows
- Exercise machines
- Shrugs
- High-volume training
Lifting grips don't necessarily provide the same lockdown as Figure 8 straps or long lasso straps. On the other hand, setup is quick, and there isn't a long strap hanging from your wrist between sets.
The choice between lifting grips and traditional straps therefore often comes down to priorities: Lifting grips offer quick setup, while lasso straps provide greater flexibility and the ability to adjust the wrapping.
Which type of lifting straps should you choose?
Your choice should be based on the exercises you use them for:
- Choose lasso straps if you want one versatile pair for deadlifts, rows, pulldowns, and machines.
- Choose Figure 8 straps if you train very heavy deadlifts or strongman and want maximum lockdown.
- Choose quick-release straps if you train Olympic weightlifting and need to be able to release the bar instantly.
- Choose lifting grips if quick setup for machines and high-volume training is most important.
If you have already decided on lasso straps but are unsure about MakeIt's different models, you can read our comparison of StrapIt Standard, Premium, and Short.
Cotton, nylon, or bio-leather?
The construction is not the only important factor. The material also affects comfort, friction, and durability.
Cotton
Cotton is relatively soft against the skin and provides good friction around the bar. The material is suitable for general strength training and is often comfortable from the first workout.
Nylon and polyester
Synthetic materials can be very durable and resistant to stretching. However, they can feel stiffer or smoother than cotton, and some models can irritate the wrist during heavy lifts.
Bio-leather
Bio-leather can add more structure, comfort, and friction to the strap. At MakeIt, we combine bio-leather with durable cotton webbing in selected models. You can read more about our materials and Danish production.
Does strap length matter?
A longer strap allows for more wraps around the bar. This can be an advantage for heavy lifts or training with thicker bars. The disadvantage is that setup takes longer, and excess material can be impractical for quick exercise changes.
A shorter strap is faster to use and suitable for machines and cable exercises. However, it provides fewer wraps and thus less lockdown around the bar.
You don't automatically need to choose the longest model. The strap should be long enough for the desired wrap, but still easy to control.
What does research say about lifting straps?
Studies on deadlifts show that lifting straps can help lifters maintain grip strength, experience greater grip security, and reduce perceived grip effort. In some experiments, participants have also been able to maintain movement speed or complete more work when using straps.
These results do not mean that straps automatically make you stronger. They primarily help when grip would otherwise limit the muscle group or movement you are trying to train.
Therefore, it is most relevant to use them for working sets where grip truly becomes the limiting factor. Warm-up sets and grip-specific exercises can still be trained without straps.
Are Figure 8 straps better than lasso straps?
Figure 8 straps provide a stronger lockdown, but that doesn't automatically make them better. For very heavy deadlifts and strongman, they may be the right choice. For general strength training, lasso straps are more versatile and easier to release.
The best type is therefore the one that suits the exercise – not necessarily the one that locks you down the hardest.
Frequently asked questions
Which type of lifting straps is best for beginners?
Lasso straps are usually the best choice for beginners. They are easy to adjust, can be used for many different exercises, and allow for relatively quick release of the bar.
Which straps are best for deadlifts?
Lasso straps are suitable for most deadlifts. Figure 8 straps can be relevant for very heavy lifts where maximum lockdown is more important than quick release.
Which straps are best for rows and lat pulldown?
Lasso straps and lifting grips both work well. Lasso straps provide more adjustable support, while lifting grips are quicker to position around the handle.
Can I use Figure 8 straps for all exercises?
No. Figure 8 straps lock you very tightly to the bar and are primarily designed for heavy, controlled pulls. They should not be used for exercises where you might need to release the bar quickly.
Should I choose short or long straps?
Choose short straps for quick exercise changes and cable machines. Choose longer straps if you want more wraps around the bar or train with thicker bars.
Find the right solution for your training
For most lifters, lasso straps are the most versatile choice. They work for deadlifts, rows, pulldowns, and machines without permanently locking you to the bar.
At MakeIt, we produce our StrapIt series in Denmark with a focus on comfort, durability, and a secure grip. The range includes different models, so you can choose based on your exercises and preferences.
See all StrapIt lifting straps and find the model that suits your training.
