Using Lifting Straps: A Step-by-Step Guide

Lifting heavy weights is a common practice in the world of weightlifting and bodybuilding. However, doing so can often put a strain on your hands and wrists, limiting your ability to perform at your best. That’s where lifting straps come into play. Lifting straps are a simple yet effective tool that can help you overcome grip fatigue and focus on your form and strength. In this step-by-step guide, we will walk you through the process of using lifting straps correctly.

Step 1: Choose the Right Type of Lifting Straps
There are various types of lifting straps available on the market, and it’s essential to choose the one that suits your needs. The most common types are cotton, leather, and nylon lifting straps. Cotton and leather straps provide a good grip, especially for exercises like deadlifts, while nylon straps offer excellent durability and are suitable for heavy lifting.

Step 2: Properly Attach the Lifting Straps
To begin, put your hand through the open end of the strap until it’s halfway between your wrist and knuckles. Make sure the excess strap is hanging down from the back of your hand. Next, wrap the strap around the bar, dumbbell, or handle you are using for your exercise. Make sure the strap goes under the bar and over the top, creating a secure loop around it. Ensure the strap is tight but still comfortable.

Step 3: Tighten the Lifting Straps
Once the strap is looped around the bar, grip the strap with your hand and pull the excess through the loop, creating a secure grip. It’s essential to ensure the strap is tight enough, as a loose strap may cause it to slip during the exercise. However, be careful not to overtighten, as it may restrict blood circulation and cause discomfort.

Step 4: Adjust Your Grip
With the lifting straps securely fastened, adjust your grip on the bar or handle to a position that feels comfortable for your exercise. You’ll find that lifting straps redistribute the load from your hands to your wrists and arms, allowing you to maintain a stronger grip for more extended periods.

Step 5: Perform Your Exercise
Now that you’re properly strapped in, you are ready to perform your exercise. Whether it’s deadlifts, rows, or pull-ups, lifting straps will help you maintain your grip and focus on the muscles you’re targeting. Remember to maintain proper form and follow any safety guidelines for the specific exercise you’re performing.

Step 6: Safely Remove the Lifting Straps
Once you’ve completed your set, it’s time to remove the lifting straps. Start by releasing your grip on the bar or handle. Then, reach down and pull the loose end of the strap to release the tension and unravel the loop around the bar. Finally, slide the strap off your hand.

Step 7: Properly Store Your Lifting Straps
Properly storing your lifting straps is crucial for their longevity. It’s recommended to roll them up neatly and keep them in a dry, clean place to avoid moisture buildup or damage.

Using lifting straps can significantly enhance your weightlifting experience by providing extra support and reducing the strain on your hands and wrists. However, it’s important not to become overly reliant on them. Regular grip training exercises should still be incorporated into your routine to maintain hand and forearm strength. With the right technique and regular practice, lifting straps can be a valuable tool in your fitness arsenal.