Lifting straps can be particularly effective for Romanian Deadlifts if your grip fatigues before your hamstrings and glutes. Straps help you maintain your hold on the bar, allowing you to focus on hip movement, technique, and the muscles the exercise is intended to train.
Romanian Deadlifts – often abbreviated RDL – are typically performed with controlled repetitions and constant tension. This can make the hands and forearms the limiting factor, even if the posterior chain still has more to give.
What are Romanian Deadlifts?
The Romanian Deadlift is a hip-hinging exercise that primarily trains the hamstrings and glutes. The erector spinae and the rest of the posterior chain simultaneously help stabilize the body throughout the movement.
Unlike a traditional deadlift, each repetition usually starts from the top. From there, the hips are driven back, while the bar is kept close to the body, and the knees maintain a slight bend.
The exercise is used for, among other things:
- Building muscle mass in the hamstrings and glutes
- Strengthening hip extension
- Training the posterior chain
- Improving body control in hip-hinging movements
RDLs are popular among bodybuilders, strength athletes, and recreational lifters alike because the exercise can be adapted to many different training goals.
Why is grip challenged during RDLs?
During Romanian Deadlifts, you hold the weight throughout the entire set. The bar is usually not set down between repetitions, so the grip doesn't get a real break.
Grip is especially challenged due to:
- Long time under tension
- Controlled eccentric movements
- Relatively heavy weights
- Many repetitions in the same set
- Multiple heavy working sets
This can mean that hands and forearms get tired, even if the hamstrings and glutes are not yet close to muscular failure.
What are the benefits of lifting straps for RDLs?
When straps are used correctly, they can help shift focus from the grip to the muscles you want to train.
Grip doesn't limit the set
Straps create a stronger connection between the hand and the bar. This can help you complete the set when your grip would otherwise give out before your hamstrings and glutes.
Better focus on hip movement
When you don't constantly have to think about holding onto the bar, you can concentrate more on driving your hips back, keeping the bar close to your body, and performing the movement in a controlled manner.
More quality repetitions
Straps can make it possible to complete the planned repetitions with a more consistent technique if your grip normally starts to fail at the end of the set.
Possibility of higher training volume
If your grip doesn't fatigue as quickly, you can potentially perform more productive sets and repetitions for the posterior chain.
More attention to hamstrings and glutes
Many people find it easier to focus on the tension in the hamstrings and the contraction in the glutes when the forearms don't dominate the experience of the exercise.
How to use straps for Romanian Deadlifts?
- Place your lifting straps correctly around your wrists.
- Position your hands on the bar with a symmetrical overhand grip.
- Wrap the straps around the bar and tighten the connection by rotating the bar slightly in your hands.
- Still actively grip the bar – straps should support the grip, not completely replace it.
- Stand up with the weight, push your hips back in a controlled manner, and keep the bar close to your legs throughout the entire movement.
Straps can support your grip, but they do not replace correct technique. Therefore, start with a weight where you can control the movement and maintain a stable position throughout the entire set.
When do straps make the most sense for RDLs?
Lifting straps are particularly relevant when:
- Your grip fatigues before your hamstrings and glutes
- You are performing heavy working sets
- You are training with a relatively high number of repetitions
- You want a high training volume for the posterior chain
- Your forearms are already tired from previous exercises
- You lose focus on technique because the bar starts to slip
If you can complete the set without any grip issues, there's no inherent reason to use straps.
Should you use straps for all RDL sets?
No. A practical solution is to perform warm-up sets without straps and only use them for the heavier working sets.
For example, it could look like this:
- Warm-up sets without straps: Here, your grip gets natural training while you work on technique and gradually increase the weight.
- Working sets with straps: Here, you can focus on hamstrings, glutes, and your planned training volume.
You can also wait to use straps until you reach the weight or number of repetitions where your grip starts to limit you.
Does using straps weaken grip strength?
Not necessarily. If you continue to perform warm-up sets, lighter pulling exercises, or specific grip training without straps, your grip will still be challenged.
Straps should be used strategically. The goal is to prevent grip from limiting the training of your hamstrings and glutes – not to avoid all training of your hands and forearms.
Which lifting straps are best for Romanian Deadlifts?
At MakeIt, we offer three StrapIt models that cater to different needs:
StrapIt Standard
The versatile choice for most people. Standard is generally recommended for wrists over 16 cm and can be used for Romanian Deadlifts, traditional deadlifts, and back exercises.
StrapIt Premium
Premium is made from a thicker material and has a more exclusive design. It is relevant for those who prioritize comfort and often perform heavy lifts or train with high volume.
StrapIt Short
Short is generally recommended for wrists under 16 cm. The shorter model can provide a tighter fit for individuals with smaller wrists.
See the difference between StrapIt Standard, Premium, and Short.
Danish-produced lifting straps since 2014
At MakeIt, we have produced StrapIt lifting straps in Denmark since 2014. More than 50,000 pairs have been sold to strength trainers in Europe.
StrapIt is developed by strength trainers with a focus on functionality, comfort, and durability.
See all StrapIt lifting straps.
Conclusion: Why straps can be beneficial for RDLs
Romanian Deadlifts are an effective exercise for hamstrings, glutes, and the rest of the posterior chain. But because you hold the weight throughout the entire set, your grip can fatigue before the muscles you actually want to train.
Lifting straps can help you maintain your grip, perform more quality repetitions, and stay focused on hip movement. Use them on sets where grip becomes the limiting factor, and feel free to continue training without straps on lighter sets.
Frequently Asked Questions
Are straps good for Romanian Deadlifts?
Yes. Straps can be advantageous if your grip fatigues before your hamstrings and glutes during Romanian Deadlifts.
Can you lift heavier in RDLs with straps?
Straps can make it possible to hold onto heavier weights, but the weight should still be chosen based on your technique and ability to control the movement.
Are straps good for glute training?
They can be useful for exercises like Romanian Deadlifts if your grip otherwise limits the training of your glutes and hamstrings.
Which straps are best for RDLs?
StrapIt Standard suits most people. Short is recommended for wrists under 16 cm, while Premium is made from a thicker material for those who prioritize comfort.
Should you use straps for all RDL sets?
No. Many people perform warm-up sets without straps and only use them for the heavier working sets.
Are straps bad for grip strength?
Not if used strategically. You can still train your grip through warm-up sets and specific grip exercises without straps.
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