Lifting straps are one of the top pieces of workout equipment that you can utilize during your heavy workouts. In today's article, we're going to look at the type of lifting straps you can use based on your needs and experience. Let's get started!
What Are Lifting Straps?
Lifting wrist straps consist of a loop of material designed to wrap around your wrist and the barbell. This setup securely fastens your hands to the barbell during lifts.
These straps are popular among weightlifters, casual gym-goers, and powerlifters. Powerlifters, in particular, often use straps during competitive lifts.
Benefits of Using Lifting Straps
A lifting strap, typically made from leather, nylon, or cotton, is a useful piece of equipment for weightlifters because it allows them to have a more secure grasp on the barbell, which is especially beneficial while lifting bigger weights. You can lift without having to worry about your grip strength failing because you have secured the strap over your wrist and the barbell. As a result, you will be able to concentrate more on the actual lifting and less on maintaining your grip on the weight.
In addition, lifting straps can assist in specifically targeting specific muscle groups more efficiently. When your grip strength restricts the amount of weight you can lift, it can hinder you from fully engaging particular muscles in the process of lifting them. This limitation is alleviated by lifting straps, which enable you to lift bigger weights and use more muscle fibers in your abdominal muscles. This may result in increased muscle growth and strength increases over time.
Related: Lifting Grips vs. Lifting Straps
Who Should Use Lifting Straps
It's important to note that beginners shouldn't rely on lifting straps too soon in their weightlifting journey. When you're just starting, your training volume and intensity shouldn't be so high that you need extra support. Instead, focus on building strength without assistance. Lifting straps are more suitable for intermediate and advanced lifters who are looking to push their limits and need additional support for heavier lifts.
Lifting straps are different from gloves, which primarily protect your palms and enhance grip. Straps, on the other hand, are wrapped around the bar to provide extra support. While straps can be beneficial for heavy lifts, relying on them for every rep can hinder your grip strength gains. Grip strength is important not only for lifting but also for overall health and fitness. Incorporating forearm-strengthening exercises into your routine can help improve your grip. Before resorting to straps, consider changing your hand position during exercises like deadlifts or using chalk to improve your grip.
If you do use straps, the technique for fitting straps for deadlifting varies slightly depending on the type you choose to use.
3 Types Of Lifting Straps
Now that youhave a grasp ofwhy wrist straps are important and how they function, let's delve into the various types of lifting straps available.
1. Closed Loop Lifting Straps
A closed-loop lifting strap, essentially a loop made of material, is ideal for Olympic lifts, where rapid bar release is crucial. However, this type of strap is the least secure. To attach a closed loop strap, wrap it around your wrist and then feed the hanging end around the bar. Leather straps are favored for this purpose due to their grippier feel, durability, moderate size, and ability to grip and release any barbell easily, making them suitable for Olympic lifting.
2. Figure-Eight Lifting Straps
A figure-8 lifting strap is designed to loop around your wrist, under the barbell, and then back around your wrist. These straps are not very versatile as they can only be wrapped around the bar once, but they are typically bulky and offer a very secure grip. They are particularly useful when you're aiming to lift heavy weights, such as during a max deadlift. However, it's important to note that figure-eight straps should only be used in situations where you don't need to quickly release the bar, such as in Olympic lifting, according to Waxman. Despite their limited versatility, figure-eight lifting straps can significantly reduce the stress on your hands during heavy lifts. With these straps, you loop one end around the bar and hook both ends onto your wrist.
3. Lasso Lifting Straps
A lasso strap features a wrist loop that fastens around your wrist and another piece that wraps around the barbell. Unlike figure-eight straps, lasso straps can be looped multiple times around the bar, providing a tighter grip. This type of strap is considered the most common and versatile, suitable for both casual lifting and pushing past personal records. According to Waxman, the utility of the closed loop and the lasso strap is similar, with the choice often depending on personal preference. When choosing a lasso strap, look for options with an extended length for the part that wraps around the bar to ensure a secure grip, as well as extra padding around the wrists for added safety and comfort.
Related: How to Use Lifting Straps for Lat Pulldowns
Advantages Of Using Lifting Straps
Using lifting straps can offer several advantages for weightlifters and strength trainers. These are some of the main advantages:
1. Helps Strengthen Grip
Using lifting straps helps strengthen your grip by allowing you to lift heavier weights, overloading the muscles in your hands and forearms. Even though the straps support the weight, your hands still maintain a grip,creating an isometric contraction that enhances grip strength. As you progressively increase weights, your grip strength improves, and you can gradually reduce reliance on lifting straps, further enhancing grip strength over time.
2. Can Lift More
Weightlifting straps can also help you lift more weight by improving your grip on the bar or weights. When your gripstrength limits how much weight you can lift, lifting straps provide extra support, allowing you to hold onto heavier loads more securely. This means you can focus on the targeted muscles without being limited by your grip strength, leading to potentially greater gains in strength and muscle mass. However, it's important to use lifting straps judiciously, as relying on them too much can neglect the development of grip strength and forearm muscles.
3. Improved Heavy Lift Safety
Finally, using lifting straps during your workouts can improve safety during heavy lifts by providing a more secure grip on the weights or barbell. When lifting heavy, it’s easier to lose your grip or control, which can lead to accidents and injuries. Lifting straps help to mitigate this risk by enhancing your grip, allowing you to maintain better control over the weight. This can reduce the likelihood of dropping weight or losing balance, making your heavy-lifting sessions safer overall. However, it's important to use lifting straps correctly and in conjunction with proper lifting techniques to maximize safety benefits.
Related: Wrist Wraps vs. Lifting Straps
How To Choose The Right Type Of Lifting Strap?
Choosing the right type of lifting strap can greatly enhance your weightlifting experience and help you achieve your fitness goals more effectively. Here's a guide to help you select the best lifting straps for your needs:
Material
High-quality lifting straps are typically constructed from cotton or a blend of cotton and neoprene. These materials provide a comfortable and durable option for repeated use without compromisingstrength. When choosing lifting straps, it's important to consider the material composition, as not all materials offer the same level of strength and comfort as cotton and neoprene.
Weight
Many lifting straps can support weights up to around 770 lbs, which is suitable for beginners and average lifters. However, if you plan to lift heavier weights, it's important to check the strap's weightcapacity. Always ensure that the weight capacity of the strap exceeds your one-rep max to avoid any safety issues.
Reputation
When choosing a lifting strap, it's important to consider the manufacturer and their reputation. Research the manufacturer online or ask experienced weightlifters for recommendations. A reputable manufacturer will have positive reviews and a history of producing high-quality products. Additionally, consider the designer of the straps. In some cases, like ours, the straps are designed by an Olympic weightlifting champion, providing valuable firsthand experience in their design and functionality.
Conclusion
If you're aiming to lift heavier weights and enhance your strength training, using lifting straps can be advantageous. There are various types of lifting straps available, each with its unique features and benefits. By understanding these differences, you can choose the type of lifting strap that best suits your needs and preferences.
It's important to remember that the choice to use lifting is personal and should be based on your individual goals and circumstances. If you need clarification on which type of lifting strap is right for you, consider reaching out to us for guidance. We're here to help you make an informed decision and provide you with the support you need for your strength training journey.
