Lifting straps are a training tool that helps you hold onto a barbell, dumbbell, or machine handle during heavy pulling exercises.
The strap is placed around the wrist and wrapped around the bar. This creates a closer connection between the hand and the weight, ensuring that your grip doesn't tire out before the muscles you want to train.
Lifting straps are especially used for deadlifts, Romanian Deadlifts, rows, pulldowns, and shrugs. They are relevant for both beginners and experienced strength trainers when grip limits the exercise.
How do lifting straps work?
When holding a heavy weight, your fingers and forearms must constantly work to prevent the bar from slipping out of your hands.
Lifting straps are wrapped around the bar in the opposite direction of the force trying to pull the bar out of your hand. This helps the strap keep your hand connected to the weight.
This can make it possible to:
- Continue a set when your grip would otherwise fail.
- Perform more controlled repetitions.
- Use heavy loads without constantly focusing on your hands.
- Train your back or posterior chain without unnecessary grip limitations.
- Maintain a more stable connection to the bar throughout the set.
Straps do not automatically improve your technique and do not guarantee that you can lift heavier. The load must still match your strength and the exercise you are performing.
How to put on lifting straps
- Thread the end of the strap through the loop to create an opening for your wrist.
- Place your hand through the opening.
- Let the free end of the strap follow the direction of your palm.
- Place your hand on the bar.
- Wrap the strap around the bar in the same direction your fingers close.
- Slightly rotate your hand to tighten the strap around the bar.
- Check that both hands are stable before starting the lift.
The strap should fit snugly around your wrist without cutting in or creating undue pressure. If it loosens during the set, you should put the weight down and adjust it again.
Which way should lifting straps face?
The free end should generally run from the wrist down the palm. When you grip the bar, the strap is wrapped under and around the bar in the same direction your fingers close.
If the strap is on the back of your hand or wrapped in the wrong direction, it will be harder to create a secure connection to the bar.
When should you use lifting straps?
Straps make the most sense when your grip becomes the limiting factor before the muscle group you are trying to train.
For example, this could be when:
- Your hands start to open during the set.
- The bar slips, even though your back or legs can continue.
- Your forearms tire before your back muscles.
- You are training with high volume or many repetitions.
- You want to focus more on technique and muscle activation.
A practical approach is to perform warm-up sets and lighter sets without straps, and then use them for the working sets where grip would otherwise limit your training.
What exercises can you use straps for?
Lifting straps are primarily used for exercises where you pull or hold a load in your hands.
Deadlifts
During heavy deadlifts or sets with multiple repetitions, grip can tire before the back, glutes, and hamstrings. Straps are therefore often used during training, even though they are not allowed in many powerlifting competitions.
Romanian Deadlifts
Romanian Deadlifts are often performed with longer time under tension. Straps can help maintain focus on the hamstrings and glutes rather than the hands and forearms.
Rows
For barbell rows, dumbbell rows, and T-Bar Rows, straps can help if grip stops the set before the back muscles.
Lat pulldowns and cable rows
Straps can be used around machine handles and are useful for high volume or longer sets.
Shrugs
Shrugs are often performed with relatively heavy weights. Here, straps can help maintain the weight so that training of the trapezius muscles is not limited by grip.
See also our comprehensive guide to 10 exercises with lifting straps.
When should you train without straps?
Straps should not be used automatically for all exercises and all sets.
It makes sense to train without straps when:
- Grip strength is a direct goal of the exercise.
- You are performing warm-up sets or lighter working sets.
- You are training Farmer's Walks, dead hangs, or static holds.
- Your grip does not limit your performance.
- You are preparing for a competition where straps are not allowed.
Straps should solve a specific problem in training – not just be used out of habit.
Are lifting straps bad for grip strength?
Not necessarily.
If you use straps for all pulling exercises, your grip gets less direct training. But that doesn't mean straps automatically make your hands or forearms weaker.
You can combine:
- Warm-up sets without straps.
- Heavy working sets with straps.
- Separate grip training with Farmer's Walks, dead hangs, and static holds.
This way, you can both develop grip strength and prevent grip from limiting back and posterior chain training.
Read the in-depth guide: Are straps bad for grip strength?
Are lifting straps cheating?
No. Lifting straps are a training tool in the same way as a weightlifting belt, wrist wraps, or weightlifting shoes.
Whether it makes sense to use them depends on the purpose of the training. If the goal is specific grip training or to lift according to competition rules without straps, you should train without them. If the goal is to load the back or posterior chain, straps can be a relevant tool.
Read more in the article Are lifting straps cheating?
Can beginners use lifting straps?
Yes, beginners can use lifting straps, but they should first learn the basic technique of the exercise and understand how to release the strap again.
A good sequence is:
- Learn the exercise with a light load.
- Train natural grip on warm-up sets.
- Add straps if grip limits the relevant working sets.
- Continue to train grip without straps in other parts of the program.
Straps should not be used to compensate for lack of control or excessive load.
What types of lifting straps are there?
Loop straps
Loop straps – also called lasso straps – are threaded through a loop around the wrist and then wrapped around the bar. This is the most versatile type for general strength training.
Short lifting straps
Shorter straps require fewer wraps around the bar and provide a more direct connection to the handle. They can be practical for rows, pulldowns, and people who prefer less material around the bar.
Padded lifting straps
Padding around the wrist can provide extra comfort during heavy training or high volume.
Figure 8 straps
Figure 8 straps consist of two interconnected loops and create a very firm connection to the bar. They are often used in strongman but make it more difficult to release the hands quickly and function differently from regular loop straps.
Read more about the differences in our guide to types of lifting straps.
Which StrapIt lifting straps should you choose?
MakeIt offers different StrapIt models for different preferences.
StrapIt Standard
The versatile model for deadlifts, rows, pulldowns, shrugs, and general strength training. It is the natural starting point for most people.
StrapIt Premium
The Premium model is made with double cotton webbing and bio-leather. It is thicker and more robust than the Standard and is designed for heavy lifting and high-volume training.
StrapIt Short
Short has a shorter strap and provides a more direct connection to the bar or handle. This model is particularly relevant for wrists under approximately 16 cm and for rows, pulldowns, and cable exercises.
Read the full comparison: Which lifting straps should I choose?
What is the difference between lifting straps and wrist wraps?
Lifting straps and wrist wraps have two different functions.
- Lifting straps connect to the bar or handle and assist with grip during pulling exercises.
- Wrist wraps are wrapped around the wrist to provide support during exercises such as bench press and overhead press.
Wrist wraps do not improve the connection to the bar during deadlifts, and lifting straps are not designed to support the wrist during pressing exercises.
Read our complete guide to wrist wraps.
How to care for your lifting straps
After training, straps should be allowed to dry before being placed in a closed gym bag.
Always follow the washing instructions for your specific model. Regularly check seams, material, and loops, and replace straps if they have obvious damage that could affect their function.
Danish-produced StrapIt lifting straps
MakeIt has been producing StrapIt lifting straps in Denmark since 2014. More than 100,000 straps have been sold, and the products are developed by strength trainers with a focus on functionality, comfort, and durability.
You can see all StrapIt lifting straps here.
Conclusion: What are lifting straps?
Lifting straps are straps that connect the wrist to the bar or handle, helping to prevent grip from stopping the set before the muscles you want to train.
They are especially useful for heavy pulling exercises and high-volume training. Use them strategically, keep training without straps in your program, and choose the model that suits your hands, exercises, and preferences.
Frequently asked questions
What are lifting straps?
Lifting straps are straps that are placed around the wrist and wrapped around a bar or handle to assist with grip during pulling exercises.
When should you use straps?
When your grip fatigues before the muscles you are trying to train, for example, during deadlifts, Romanian Deadlifts, rows, or pulldowns.
Can you lift heavier with straps?
Some people can hold a greater load or complete more repetitions with straps if grip was previously the limiting factor. Straps do not inherently increase back or leg strength.
Are lifting straps bad for grip strength?
Not when used strategically. You can continue to train your grip through lighter sets without straps and separate grip exercises.
Are lifting straps and wrist wraps the same?
No. Lifting straps assist with grip during pulling exercises, while wrist wraps support the wrist during exercises such as bench press and overhead press.
Which lifting straps should beginners choose?
A versatile loop strap like the StrapIt Standard is a natural starting point. However, the choice should depend on hand size, desired comfort, and the exercises the strap will be used for.
Related guides
- Lifting straps for deadlifts – complete guide
- Lifting straps for rows – how to get better back contact
- 10 exercises with lifting straps
- Are lifting straps cheating?
- Are straps bad for grip strength?
- Which lifting straps should I choose?
- Types of lifting straps
- Complete guide to wrist wraps
- See all StrapIt lifting straps
