When the weights get heavy, grip often becomes the limiting factor. Many strength trainers therefore face the choice between continuing with a traditional double overhand grip or starting to use lifting straps.
Both methods have their place in training. Double overhand challenges grip strength, while lifting straps help you continue the set when your hands and forearms would otherwise give up before your back or posterior chain.
The short answer
Double overhand is the best choice when you want to train grip strength, warm up, or work with weights you can safely hold without assistance. Lifting straps make the most sense when your grip limits your working sets, and your primary goal is to train your back, glutes, or hamstrings.
For most people, the best solution is therefore not either-or. Use double overhand as long as you can hold the weight with good technique, and add straps when your grip starts to limit the muscle group you are actually trying to train.
What is double overhand?
Double overhand – or double overhand grip – means that both palms face your body when you hold the bar.
It is a symmetrical grip where both hands and arms work in the same position. The grip is often used for:
- Warm-up sets in deadlifts.
- Technique training.
- Lighter working sets.
- Grip strength training.
- Rows and other pulling exercises.
As the weight increases, the bar can start to roll out towards the fingers. Therefore, the grip will often fail, even if the back and legs still have the strength for more repetitions.
What are lifting straps?
Lifting straps wrap around your wrists and then around the bar. This creates a stronger connection between your hands and the weight, reducing the force you need to hold on.
You can still use a symmetrical overhand grip, but the grip is aided by the material around the bar. Straps are used for, among other things:
- Deadlifts.
- Romanian Deadlifts.
- Barbell Rows.
- Dumbbell Rows.
- Lat Pulldowns.
- Pull-ups and shrugs.
Double overhand and lifting straps compared
| Characteristic | Double overhand | Lifting straps |
|---|---|---|
| Hand position | Symmetrical | Symmetrical |
| Grip strength requirement | High | Lower |
| Additional equipment | No | Yes |
| Warm-up sets | Obvious choice | Usually not necessary |
| Heavy working sets | Can be limited by grip | Suitable |
| Grip strength | Trained directly | Less stressed |
| Training volume | Can be limited by forearms | Suitable for many repetitions |
Advantages of double overhand
Trains grip strength
When you lift without straps, your hands and forearms have to bear the entire load themselves. This makes double overhand well-suited for building and testing your grip.
Symmetrical hand position
Both hands face the same way, so your arms and shoulders work in the same position. This makes the grip simple and natural to use.
Does not require extra equipment
You don't need to bring or attach any training equipment before you can start your set.
Suitable for technique training
Double overhand is ideal during warm-ups and with lighter weights, where you can focus on bracing, movement, and control.
Disadvantages of double overhand
Grip can fail first
During heavy lifts, the bar can start to slip, even if your back, glutes, and legs can still perform more repetitions.
Can limit back training
If your forearms tire before your back muscles, your grip becomes the limiting factor of your training. This can mean the set ends before the desired muscle group is sufficiently challenged.
Can reduce training volume
Your grip can be exhausted after the first heavy exercises. This can affect the rest of your training, even if your larger muscle groups are still ready to work.
Advantages of lifting straps
Grip limits you less
Straps help you maintain a connection to the bar, so your hands and forearms don't necessarily stop the set before the rest of your body.
Better focus on target muscles
When you don't have to concentrate as much on holding on, you can focus more on the movement and the muscles you want to train.
More quality repetitions
If your grip normally fails first, straps can make it possible to complete more controlled repetitions with the planned technique.
Suitable for high training volume
Straps are particularly useful for Romanian Deadlifts, rows, and pulldowns, where long sets and many repetitions can exhaust the grip quickly.
Symmetrical alternative to mixed grip
With straps, both hands can remain in an overhand grip. This provides a uniform hand and arm position during the lift.
Disadvantages of lifting straps
Grip is challenged less
If you use straps for all sets and exercises, grip strength will naturally be challenged less. Therefore, straps should be used strategically if a stronger grip is also a goal.
Requires some getting used to
It can take a few training sessions to learn how to wrap straps correctly and get both sides to sit evenly around the bar.
Not necessary for all sets
With light weights and warm-up sets, many will be able to hold the bar without assistance. Here, it makes sense to train without straps.
When should you use double overhand?
Double overhand makes particular sense if:
- You want to improve your grip strength.
- You are performing warm-up sets.
- You are working with light to moderate weights.
- You are practicing technique.
- Your grip is not limiting your set.
- You want to be able to lift without aids.
When should you use lifting straps?
Lifting straps make particular sense if:
- Your grip tires before your back or posterior chain.
- You are training with high volume.
- Your primary goal is muscle building.
- You are performing heavy working sets.
- You are doing Romanian Deadlifts, rows, or pulldowns.
- You want to keep both hands in an overhand grip.
The best solution is often to use both
You don't have to choose one method for your entire workout. A simple strategy might look like this:
- Perform warm-up sets with double overhand and without straps.
- Continue without straps as long as you can safely hold the weight.
- Add straps for heavy working sets when grip becomes the limiting factor.
- Optionally, train grip separately if grip strength is important for your goal.
This way, you still develop your grip while not letting your forearms limit the rest of your training.
Can straps ruin your grip strength?
Straps don't automatically ruin grip strength. The crucial factor is how you use them.
If all your sets are performed with straps, your grip will naturally be challenged less. But if you complete warm-ups and lighter sets without straps, your hands and forearms will still get regular training.
You can also add farmer's walks, hangs, or other grip exercises if you want to work more specifically on grip strength.
Which lifting straps should you choose?
MakeIt offers several StrapIt models for different needs:
StrapIt Standard
The versatile choice for deadlifts, rows, pulldowns, and general strength training.
StrapIt Premium
For those who want a thicker material and a more exclusive design for heavy training and high volume.
StrapIt Short
The shorter model is developed for hands under 16 cm and for those who prefer a more direct connection to the bar.
Danish-produced lifting straps since 2014
MakeIt has been producing StrapIt lifting straps in Denmark since 2014. The models are developed with a focus on function, comfort, and durability for both beginners and experienced strength trainers.
See all StrapIt lifting straps
Conclusion
Double overhand and lifting straps are not opposites. Double overhand is suitable for warm-ups, technique, and grip strength training, while straps help when grip limits heavy working sets or training volume.
For most, the best solution is to use double overhand for as long as possible and only add straps when the hands become the limiting factor before the muscles you actually want to train.
Frequently asked questions
Are straps better than double overhand?
It depends on your goal. Double overhand challenges grip strength more, while straps are suitable when grip should not limit your back or posterior chain.
Do you lose grip strength by using straps?
Not necessarily. You can maintain focus on grip strength by performing warm-ups and lighter sets without straps.
Should you use straps for all sets?
No. Many only use straps for the heaviest working sets or for high-volume exercises.
Is double overhand good for beginners?
Yes. It is a simple and symmetrical grip, well-suited for learning technique and building foundational grip strength.
When should you start using straps?
Straps make sense when your grip repeatedly fails before the muscle group you want to train.
Can you use straps with double overhand?
Yes. Lifting straps are usually used with a double overhand grip, allowing both hands to stay in the same position.
