What is how to use lifting straps?
Here's a guide on how to use lifting straps:
What are Lifting Straps?
Lifting straps are pieces of fabric (usually nylon, leather, or cotton) designed to improve your grip when lifting heavy weights. They wrap around your wrists and the bar, helping to transfer the weight load away from your fingers and forearms.
Types of Lifting Straps:
There are primarily two common types:
- Loop Straps: Simple loop that wraps around the bar.
- Figure-Eight Straps: Form a figure-eight shape, offering a potentially more secure grip.
When to Use Lifting Straps:
Generally, you should aim to improve your grip strength naturally as much as possible. Reserve the use of lifting straps for:
- Sets where your grip is failing before the target muscles.
- Heavier sets where grip is a significant limiting factor.
- Exercises like deadlifts, rows, shrugs, and pull-ups where grip is frequently the weakest link.
How to Use Lifting Straps (Loop Straps):
- Placement: Place the loop of the strap around your wrist, ensuring the end points away from your palm. The strap should be on the outside of your wrist so that it can wrap around the bar correctly.
- Wrapping the Bar: Pass the end of the strap under the bar.
- Grip: Grip the bar firmly over the strap, ensuring the strap is tightened between your hand and the bar. Your hand should be tightly gripping the strap against the bar.
- Secure: Rotate the bar so the strap is wrapped securely. Repeat with the other hand.
Important Considerations:
- Don't Rely on Them Too Much: Overuse of lifting straps can hinder the development of your grip strength.
- Proper Form: Focus on maintaining proper form throughout the entire exercise, even with the straps.
- Safety: Ensure the lifting straps are securely fastened before lifting heavy weight.
- Release: Practice releasing the bar quickly and safely in case of an emergency.
- Experiment: Find the strap type and wrapping method that works best for you.