Weightlifting straps can be a useful tool for helping with grip strength in various exercises such as deadlifts, shrugs, rows, and pull-ups.
They help you lift heavier weights than your grip strength would allow otherwise. However, they should not be overused, as it’s also important to build grip strength naturally.
Here is a simple guide on how to use them:
Get a pair of lifting straps: Lifting straps are typically made of leather, nylon, or cotton and loop at one end. They usually come in pairs, one for each hand.
Thread the straps: Slip your hands through the loops of the straps so that the longer part of the straps is facing towards your fingers. Pull on the straps to ensure they are snug around your wrists but not too tight. The loose ends of the straps should hang down towards your palms.
Wrap the straps around the bar: Hold onto the barbell or dumbbell you wish to lift. With your other hand, wrap the strap under and around the bar, moving away from you. You should then wrap it over the bar and under again, moving towards you this time.
Secure the straps: Continue wrapping the strap around the bar until you run out of strap. The strap should be wound tightly and provide a secure grip when you hold onto the bar.
Test your grip: Before lifting, test your grip on the weight. Your hands should feel secure and the strap should not slide on the bar. You should be able to lift the weight without your grip failing.
Lift the weight: Now that the straps are secure, you can lift the weight as you would in your normal routine. The straps should help you maintain your grip on the bar.
Release the straps: When you’ve completed your set, unwrap the straps from the bar to release your hands. Some straps are designed so that you can simply let go of the bar and the straps will unwind themselves.
Remember, it’s important to use straps wisely and not over-rely on them. Use them for your heaviest sets when your grip might give out before the target muscle group.
And always try to work on your grip strength so that you don’t always need to rely on straps.