How to Use Lifting Straps Properly (Beginner to Advanced Guide)

Using lifting straps during barbell rows to improve grip strength in strength training.

Quick Summary

Lifting straps help you lift heavier by removing grip as the limiting factor during pulling exercises. They are commonly used for deadlifts, rows, shrugs and pull movements when the weight becomes too heavy for your hands to hold securely.

Lifting straps wrap around the bar to improve grip strength.
They allow you to train the target muscles harder without grip failing first.
They are commonly used in deadlifts, rows and heavy pulling exercises.
Using straps does not weaken your grip when used correctly.

Lifting Straps Explained in 30 Seconds

Lifting straps are gym accessories that wrap around your wrist and the barbell to improve grip during heavy pulling exercises.

They are commonly used for:

Deadlifts
Barbell rows
Romanian deadlifts
Dumbbell rows
Shrugs

By securing the bar to your hands, lifting straps allow you to train your back, glutes and hamstrings harder without grip strength limiting your performance.

Many lifters start using lifting straps once deadlifts and rows become heavy. Accessories like padded lifting straps from Savage Fitness are designed to improve grip security without digging into the wrists.

What Are Lifting Straps?

Lifting straps are simple training tools designed to improve your grip during heavy lifts. They wrap around your wrist and the barbell or dumbbell, helping secure the weight in your hands.

This reduces the amount of grip strength required to hold the bar so your larger muscle groups, like your back, glutes and hamstrings, can continue working even when your grip would normally fail.

Most lifters notice grip becoming the limiting factor during exercises like deadlifts or heavy rows. Lifting straps solve this problem by allowing you to maintain tension on the bar longer.

That means more productive sets and better muscle stimulus.

When Should You Use Lifting Straps?

Lifting straps are best used when grip strength starts limiting your ability to train the target muscle effectively.

Common situations where lifting straps help include:

Heavy deadlift sets
High rep pulling exercises
Back training sessions
Romanian deadlifts
Barbell rows
Dumbbell rows
Shrugs

A good rule is to perform your warm-up sets without straps and only use them once the weight becomes heavy enough that your grip begins to fatigue.

This approach still allows you to develop grip strength while ensuring your larger muscles receive the full training stimulus.

How to Use Lifting Straps (Step by Step)

Learning how to wrap lifting straps correctly takes less than a minute and quickly becomes second nature.

Step 1: Put the strap around your wrist

Slide your hand through the loop so the strap sits around your wrist with the loose end hanging down.

Step 2: Position your hands on the bar

Grab the barbell or dumbbell normally with your preferred grip.

Step 3: Wrap the strap around the bar

Use your opposite hand to wrap the loose strap around the bar several times.

Step 4: Rotate the bar to tighten

Roll the bar slightly in your hand so the strap tightens securely.

Step 5: Lift as normal

Once the strap is tight, the bar should feel locked into your hand.

From here you can perform your set normally.

Watch: How to Use Savage Lifting Straps

This quick video demonstrates how to properly wrap and use Savage lifting straps for pulling exercises.

Common Lifting Strap Mistakes

Although straps are simple, a few common mistakes can reduce their effectiveness.

Wrapping them too loosely
Using them for every exercise
Not tightening the strap by rolling the bar
Using poor quality straps that slip

A properly wrapped strap should feel secure before you even start the lift.

Do Lifting Straps Weaken Your Grip?

This is one of the most common myths in strength training.

Lifting straps do not weaken grip strength when used correctly.

If you rely on straps for every pulling exercise, you may reduce grip development. However, most experienced lifters use straps only for their heaviest sets.

This allows them to:

Train grip during lighter sets
Push heavier loads when needed
Improve back and posterior chain development

Used strategically, straps actually help increase total training volume, which leads to better strength gains overall.

Best Exercises to Use Lifting Straps

Lifting straps work best during pulling exercises where grip fatigue becomes a limiting factor.

The most common exercises include:

Deadlifts
Romanian deadlifts
Barbell rows
Dumbbell rows
Rack pulls
Barbell shrugs
Lat pulldowns

If your grip starts failing before your back or legs feel worked, lifting straps can help you maintain proper training intensity.

Choosing the Right Lifting Straps

Not all lifting straps are built the same.

When choosing a pair, look for:

Durable cotton or heavy duty fabric
Padded wrist support
Strong stitching
Good grip on the bar

High quality straps are designed to stay secure without digging into your wrists during heavy lifts.

If you're looking for reliable straps built for serious training, you can view them here:

Savage Padded Lifting Straps

Frequently Asked Questions About Lifting Straps

Should beginners use lifting straps?

Beginners can use lifting straps once the weight becomes heavy enough that grip strength limits their pulling exercises. Most lifters use straps for heavier sets while still training grip strength during lighter sets.

Do lifting straps help you lift heavier?

Yes. Lifting straps improve grip security which allows you to hold heavier weights during exercises like deadlifts and rows. This can help increase training intensity and overall strength development.

Do lifting straps weaken your grip?

No. Lifting straps do not weaken grip when used strategically. Most lifters use them only for their heaviest sets while performing lighter sets without straps to maintain grip strength.

What exercises should you use lifting straps for?

Lifting straps are best used during pulling exercises such as deadlifts, barbell rows, dumbbell rows, Romanian deadlifts and shrugs where grip fatigue may limit performance.

Are lifting straps allowed in competitions?

Most powerlifting competitions do not allow lifting straps during deadlifts, but they are commonly used in training sessions to build strength and increase training volume.