Lifting straps can be a great help in deadlifts if your grip fatigues before your back, hamstrings, and glutes.
By relieving stress on your hands and forearms, straps make it possible to maintain your grip on the bar throughout the entire set and focus on technique, training volume, and the muscles you want to train.
In this guide, we review when you should use lifting straps for deadlifts, how to use them correctly, and which StrapIt model is best suited for your training.
Why use lifting straps for deadlifts?
Deadlifts train large and strong muscle groups, while the bar is held by the relatively smaller muscles in the hands and forearms.
Therefore, your grip can become the limiting factor, even if your back and posterior chain still have more repetitions left.
Lifting straps create a stronger connection between your hand and the bar. They reduce the demands on your grip but do not remove the work from your back, hamstrings, or glutes.
Benefits of lifting straps for deadlifts
Grip doesn't limit the set
If the bar slips from your hands before the other muscles are fatigued, straps can help you complete the set as planned.
More controlled repetitions
A more stable grip can make it easier to maintain control throughout the entire set, especially with many repetitions or longer time under tension.
More focus on technique
When you don't constantly have to worry about the bar slipping, you can better focus on bracing, bar movement, and controlled execution.
Higher training volume
Straps are particularly relevant during volume work, where hands and forearms may be fatigued from previous sets or other pulling exercises.
Symmetrical grip
With straps, you can continue to use a double overhand grip, where both hands face the same way. This provides a more symmetrical position than a mixed grip.
When should you use straps for deadlifts?
Lifting straps are particularly useful when:
- Your grip fatigues before your back and posterior chain
- You are training with high volume
- You are doing many repetitions
- You are working close to muscular failure
- Your primary goal is muscle building
- You want to maintain a symmetrical double overhand grip
Many choose to use straps for their heaviest working sets, while warm-up sets are performed without.
When should you deadlift without straps?
It can be beneficial to train without straps when:
- You want to improve your grip strength
- You are doing lighter warm-up sets
- Your grip isn't limiting you
- You are preparing for a competition where straps are not allowed
- You are still learning the basic deadlift technique
Straps should be considered a training tool to be used as needed – not something that necessarily has to be used on every set.
How to use lifting straps for deadlifts
- Place straps correctly around your wrists. They should sit securely without unnecessary tightness.
- Let the strap or grip surface follow your palm. It should lie in the direction where your hand meets the bar.
- Place your hands on the bar. Use the same hand width you normally use for deadlifts.
- Wrap the strap around the bar. Tighten the connection by gently rotating the bar or your hand.
- Check your grip before the lift. Both sides should feel even, and the bar should not be able to slip.
- Release the bar controllably after the set. Ensure that you can quickly free your hands from the bar.
The exact method depends on whether you are using traditional long straps or a shorter model like StrapIt. Always follow the instructions for the model you are training with.
Common mistakes when using straps in deadlifts
Straps are too loose
If the strap is not tight around the bar, the connection can feel unstable. Make sure both straps are tightened roughly equally.
Straps are too tight around the wrist
Straps should support your grip, but they shouldn't be so tight that they cause unnecessary discomfort around the wrist.
Hands are placed differently
Check that your hands are equidistant from the center of the bar. An uneven grip can affect the starting position.
Straps are used on all sets
If your grip is never challenged, it will get less training. Perhaps use the lighter sets without straps and put them on when your grip starts to limit your work.
Straps are used as a substitute for good technique
Straps improve the connection to the bar, but they do not correct errors in bracing, starting position, or the lifting movement itself.
Which is best: double overhand, mixed grip, or straps?
Double overhand
With a double overhand grip, both palms face towards your body. The grip is symmetrical and suitable for warm-ups, technique training, and developing grip strength.
The disadvantage is that the bar can more easily start to roll out of your hands when the weight becomes heavy.
Mixed grip
With a mixed grip, an overhand grip is used with one hand and an underhand grip with the other. This can make it easier to hold the bar without straps.
However, the grip is asymmetrical, and the arm with the underhand grip requires extra attention during heavy lifts.
Lifting straps
Straps make it possible to use a symmetrical grip while reducing the demands on the hands and forearms.
They are particularly relevant for bodybuilding, muscle building, Romanian Deadlifts, and high-volume deadlifts.
The three methods do not have to be mutually exclusive. Many use a double overhand grip for warm-up sets and straps for the heaviest working sets.
Are straps cheating in deadlifts?
No, straps are not cheating during general strength training.
They are a tool that changes what limits the set. If the goal is to train the back and posterior chain, straps can help prevent the grip from ending the set prematurely.
In powerlifting competitions, straps are usually not allowed. Competitive lifters must therefore continue to train the grip they will use on the platform.
Does grip strength get worse with straps?
Not necessarily.
If you use straps on all sets and never train without them, your grip will naturally be challenged less. This can be avoided by using straps strategically.
A practical approach is:
- Warm-up sets without straps
- Working sets with straps as needed
- Separate grip training with, for example, farmer's walks, dead hangs, or static holds
This way, you can both develop grip strength and get more out of your other training.
Which lifting straps are best for deadlifts?
At MakeIt, there are three StrapIt models with different features.
StrapIt Standard
StrapIt Standard is the most versatile model and the obvious choice for most people with hands 16 cm or larger. It can be used for deadlifts, Romanian Deadlifts, rows, shrugs, and pulldowns.
StrapIt Premium
StrapIt Premium is made with double cotton webbing and bio-leather. It has a thicker and more robust construction than the Standard and is generally suitable for hands 16 cm or larger.
StrapIt Short
StrapIt Short is designed for hands under 16 cm or for those who prefer a shorter connection to the bar. This model can be used for deadlifts, rows, and pulldowns.
Long straps
Long straps allow for more wraps around the bar. They can be relevant for very heavy deadlifts, rack pulls, or thicker bars where you want more security.
For general deadlifts, StrapIt Standard will be the best starting point for most people with hands 16 cm or larger. Choose Short for hands under 16 cm, Premium if you want a thicker construction with double cotton webbing, and long straps if you prefer more wraps.
Also read our comparison of StrapIt Standard, Premium, and Short or the guide to short vs. long lifting straps.
If you are unsure about the size, you can use our size guide for StrapIt.
Danish-produced lifting straps since 2014
At MakeIt, we have produced StrapIt lifting straps in Denmark since 2014.
More than 100,000 straps have been sold in Denmark and Sweden. Our straps are developed with a focus on functionality, comfort, and long durability.
See all StrapIt lifting straps
Conclusion: Should you use straps for deadlifts?
If your grip fatigues before your back and posterior chain, lifting straps can be an effective tool.
Use them on working sets where your grip would otherwise limit your technique, training volume, or the number of good repetitions. At the same time, perform some lighter sets without straps if you also want to maintain or improve your grip strength.
Frequently asked questions
Are lifting straps good for deadlifts?
Yes. Straps can help if your grip fatigues before your back, hamstrings, and glutes.
Are straps cheating in deadlifts?
No, not during general training. However, they are usually not allowed in powerlifting competitions.
Should beginners use straps for deadlifts?
Beginners should first learn the basic technique and use straps when their grip genuinely starts to limit their training.
Should you use straps on all sets?
No. Many only use them on the heaviest working sets or during high-volume training.
Which StrapIt model is best for deadlifts?
StrapIt Standard is the most versatile choice for hands 16 cm or larger. Choose StrapIt Short for hands under 16 cm and Premium if you want a thicker construction with double cotton webbing.
Can you still train your grip when using straps?
Yes. Train lighter sets without straps, or supplement with farmer's walks, dead hangs, and static holds.
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