Weight Lifting Straps

Find out how to use lifting straps correctly  in order to achieve awesome back development - Read on for a quick lifting strap guide:

What are Lifting Straps used for?

Many a free weights gym user or home gym trainer think the lifting strap is the domain of powerlifters and hard-core heavy duty lifting, and many that have ventured to the dark side and tried to use lifting straps have given up on them because of lack of understanding as to how such a simple weight training accessory can aparently be so difficult to master.

Truth is lifting straps are not  difficult to use and when used correctly can make a huge difference to your lifting.

Weight lifting straps only have benefit for back exercises (pulling exercises) nothing else. In the same way our bodies are not created equal, some folks may have a weak grip in the same way others may have high calves etc. If you have a weak grip then you do direct grip work to improve it, but those that endlessly spout on about not using straps so your grip gets stronger are fools.

Grip strength can be done anywhere, anytime and very quickly with a pocket "gym" also known as hand grippers so why waste back development through a weak grip?

So how does a lifting strap work?

In simple terms a lifting strap when wound around the bar correctly i.e. the opposite way to the wrap of your fingers changes your open "hook" grip into a closed "loop" grip.

As you increase the load on the finger/strap closed loop, friction between fingers and strap increases preventing the strap un-wrapping, the more you lift, the greater the friction and the stronger the loop. One demonstration I used to perform in the shop was how it is possible to hang from nothing more than a single finger and strap supporting full body weight.

Anyway. Enough of my ramblings. I'll copy my easy to understand usage instructions from our old site details below>

How do I use Lifting Straps?

Put your hand through the loop so the "tail" naturally falls across your palm and between your thumb and index finger.
Use the opposite hand to wrap the strap around the bar in the opposite direction to the way your fingers curl. Repeat the same process with the other hand but use thumb and index finger to wrap the strap around the bar. To tighten just twist the grip like twisting the throttle on a motorbike. (You'll see when you do it.)

Most common mistakes I find users making are wrapping the strap the same direction as the fingers, and tightening the strap too tight on the wrist. You want the wrist loop nice and loose so the load is applied to the chunky thumb muscle (Opponens Pollicis) and the side of the palm (muscle: Opponens Digiti Minimi) rather than to the wrist joint by being too tight.

Note, you have to thread the straps so you have a left hand and a right hand one. Again, pretty obvious when you do it

Canvas Lifting Straps / Wrist Straps

Heavy duty canvas lifting straps are great. I have used the same pair for the last 15 years or so. Back days wouldn't be back days without whacking on my lifting straps for the final power set of deadlifts, seated rows or shrugs.

Lifting straps and the MantaRay are my 2 best training accessories, with which I couldn't be without!

So there you have it; lifting straps are not everyones cup of tea... another point I forgot to mention is that when using a regular "non-strap" grip i.e. under hand on one side and over hand with the other which effectively counteracts the rotation of the bar in the same way lifting straps do but for me the lack of physical symmetry in this technique always put more load on the biceps of the underhand gripping arm which never felt quite right especially as being right handed I would always find favour and comfort performing the lift the same way whereas lifting straps allow identical grip with both sides therefore a balanced and more natural stance.

By Pete Walker

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