How lifting straps can elevate your strength training

Introduction

Lifting straps are usually made of polyester, nylon, cotton, or leather and are used around the hand and wrist to prevent the grip from limiting the lifted weight.

In the training world, there are two differing points of view about using lifting straps. Some assert that lifting straps should never be used as they might deteriorate grip strength, while others consider them a must for becoming stronger.

As often is the case, the truth lies somewhere in between. Correct use of lifting straps is an effective training tool for getting stronger. However, using them every second in the gym is unnecessary.

Benefits of lifting straps

Hand protection

Prolonged strength sessions can wear out hands; lifting straps reduce wear during periods of tough training.

Maintaining good technique

Intense sessions demand high concentration and focus on movement. Lifting straps allow athletes to focus on the movement rather than the grip.

For those with smaller hands

Most barbells are between 25 and 29 mm, while hand sizes vary significantly. For those with smaller hands, lifting straps can provide crucial support.

Heavy lifts where grip strength limits

Sooner or later, hand and forearm strength becomes a limiting factor. Lifting straps enable the use of heavier weights.

When magnesium/chalk is not allowed

Some gyms don't allow magnesium or chalk, reducing friction. In such cases, lifting straps can save a workout.

During high-volume or repetitive workouts

Intensive sessions might mean hand and forearm strength doesn't last the entire workout.

Injuries

Injuries in shoulders and elbows can be relieved by not having to maintain a tight grip. Using lifting straps for a limited time can allow training despite an injury.

When to Start Using Lifting Straps?

Lifting straps are usually used in heavier lifts like deadlifts, Olympic lifts like snatch, and chins, pull-ups, barbell rows, and other exercises requiring significant grip strength.

Beginners usually don't need lifting straps; hand and forearm strength is typically stronger than other muscles in the body. A rule of thumb is to train for at least a few months before starting to use lifting straps to build a foundation in hands and forearms.

When you feel the need for lifting straps, use them for the heaviest sets as a supplement. If you frequently train deadlifts, warm-up sets can be done with an overhand grip to train the grip, reserving lifting straps for the heaviest sets.

For a trainee with ambitions to compete, it's important to train competition lifts specifically. In weightlifting and deadlifting, lifting straps are not allowed. Many weightlifters and powerlifters use lifting straps in volume training and accessory exercises (such as straight deadlifts) to train maximally while ensuring sufficient grip strength.

How to put on lifting straps

Thread the loop through the hole and place the protruding part in the center of the palm. Put the hand against the barbell or dumbbell and wrap the strap around in two turns. Hold the bar on top of the strap and lift the weight. With some practice, this can be done smoothly, even simultaneously, with both hands.

Eleiko Lifting Straps

With over 60 years of strength expertise, Eleiko has developed durable yet flexible lifting straps. Eleiko's lifting straps are made of a polyester/nylon blend (artificial fiber) or leather. The advantage of the former is that they are easier to keep clean, and washable with mild soap, while the leather variant is a natural material that develops a patina over time. Many find that they even become more attractive with time.