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How to Use Weightlifting Lifting Straps: THE COMPLETE GUIDE

Looking for a way to take your lifting game up a notch?

Maybe you're starting to move heavier weights and want to make sure you can do it safely.

You may want to consider using lifting straps. Yes, that wraparound piece of fabric you always see being used by guys who look like weightlifters.

Despite the public image of those who use them, lifting straps can help all types of lifters, regardless of experience level.

Let's take a closer look at lifting straps. We'll discuss the different types of lifting straps, the pros and cons of lifting straps, and how to use lifting straps (if you decide to add them to your workout).

WHAT ARE LIFTING STRAPS?

First things first: what exactly defines a lifting sling? Can you use any piece of fabric as long as it wraps around your wrist?

Lifting straps are specially designed long, narrow strips of cotton or nylon. You can also find leather lift straps, which tend to cost more.

Given the way lifting straps are used, you wouldn't want to try making your own at home using things like rope or towels. You could end up seriously injuring yourself (not to mention seriously burning yourself with a rope).

Simply put: lifting straps are used to help you lift heavier weights. The most common exercise people use a lifting strap for is the deadlift .

Slight changes may vary depending on the type of bracelet you purchase, but generally you will wrap the bracelet around your wrist and part of your hand. The other end of the lifting strap is connected to the bar.

The idea behind this is that when your natural lifting strength wears off, you can continue performing the reps needed to exhaust the target muscle.

Since most people use straps for deadlifts, they may not be able to strain the hamstrings with their own grip strength and this is where a lifting strap can help. .

As we will discuss in more detail below, you must be careful when using lifting straps to ensure that you do not become so dependent on them that your own grip strength diminishes.

TYPES OF LIFTING STRAPS

Lifting straps have come a long way since their inception in the early 1900s. That said, they still maintain the same goal since their inception: to help people lift heavy objects.

There are four main types of weight lifting straps: closed-loop straps, open-loop straps, lasso straps, and figure-of-8 straps.

CLOSED LOOP STRAPS

The most common type of lifting strap is a closed loop strap. In its most basic definition, closed-loop webbing is a piece of nylon, cotton, or leather that forms a loop and is sewn together. The space in the middle leaves just enough room for your hand.

As you can imagine, this doesn't offer a ton of security and there's a good chance you'll drop the bar if the weight is heavy enough. But that's the point.

Closed-loop straps are designed so lifters can easily drop the bar when things get too heavy.

Naturally, closed-loop straps are a favorite with lifters who focus on Olympic lifts like the clean-and-press and the snatch.

OPEN LOOP STRAPS

Open loop straps are very similar to closed loop straps, but the only difference between them is that the former is not sewn together. Same shape and size, but the open buckle straps are not connected at the end.

Again, this makes them ideal for anyone performing motorized exercises who may have to give up the barbell.

Generally, the decision between a closed loop and an open loop comes down to a matter of preference.

Although buckle straps are the most common type of strap, that doesn't mean they're the ideal choice for beginners.

LASSO STRAPS

The lasso sling is the perfect choice for someone new to lifting slings. They are very easy to use with little to no learning curve.

A lasso strap is similar to an open loop strap in that the two ends are not connected. Instead, the lasso strap has an open hole at the end of one side of the strap. Once your hand is wrapped, the other end of the strap will go through the hole and wrap around the bar to provide better grip and grip security.

Given the safety of the lasso trap around the bar, they're ideal for exercises that don't require a quick jaunt if you have to drop it. Shrugs, lat pulls, and bent over rows are great examples of exercises that work well with the lasso strap.

FIGURE 8 STRAPS

Finally, we have Figure 8 straps. As the name suggests, these straps look like a double closed loop strap.

These straps provide the most secure grip on a bar, meaning once you're there, you can't stop.

In other words, don't perform any type of fast power-based movement like snatch or clean and press. Since you can't get away from the bar - because you're literally tied to it - you greatly increase your risk of injury with Olympic lifts.

Naturally, figure 8 straps lend themselves to exercises like rows, presses, deadlifts, and Strongman exercises .

PROS AND CONS OF USING LIFTING STRAPS

Lifting straps are an incredibly useful fitness tool, but like everything, there are downsides to using them too much. Here are the pros and cons of using lifting straps.

GRIP STRENGTH

The main reason people use lifting straps is to ensure that they can maintain their grip on the weight they are lifting if their grip starts to weaken due to fatigue or sweating.

Instead, you should focus on building your own natural grip strength . Lifting straps can help you fatigue muscle groups that respond very well to overload like the hamstrings and lats.

MOVE HEAVIER WEIGHTS

Continuing with the point above, lifting straps can also help you lift heavier weights than you could without them.

What is the main reason people fail to reach their repetition goal?


Grip strength failure.

And what's the reason people often can't lift a heavier weight when they know they can do a few solid reps?

Again, it's your grip strength.

While lifting straps aren't a substitute for working on your own grip strength, they allow you to hit larger muscle groups with the right stimulus for growth and strength gains.

SUPPORTS POSTURE AND FORM

When your grip lets go and you want to keep repeating, you naturally change your biomechanics to compensate. The problem here is that you got out of shape in order to get more reps. It's not good.

You don't have to sacrifice form to get a few extra numbers in your training log.

Fortunately, lifting straps allow you to carry on after your failed grip without worrying about sacrificing good form and execution.

IDEAL FOR HYPERTROPHY

Muscle failure is a requirement for muscle growth. In other words, you must push the target muscle to absolute failure in order to create the necessary stimulus to trigger a hypertrophic (growth) effect.

Unfortunately, many lifters cannot achieve this level of muscle failure. Not because the target muscle gives way, but because its grip strength gives way.

Lifting straps keep you in the game after the grip so you can hit the ideal target rep range for growth.

Now let's talk about some of the disadvantages of using lifting straps.

EXCESSIVE USE OF LIFTING STRAPS

The biggest downside to lifting straps is when people abuse them. We're sure you've seen that guy in the gym who literally completes every exercise, no matter how difficult.

This is a huge problem because lifting straps are not meant to be used like this.

They are a complementary tool. They should not replace your own grip strength.

If you use lifting straps for every exercise, you will begin to notice a rapid drop in the strength of your grip, wrist, and forearms.

COMFORT LEVEL

Some people find lifting straps uncomfortable to wear. And if you lift really heavy weights, chances are they will leave a temporary mark on your skin.

That said, you don't have to worry about getting hurt.

As long as you don't overuse the lifting straps, the mark will fade quickly.

Additionally, most people report that they get used to the feeling of lifting straps after a few weeks.

WHO SHOULD USE LIFTING STRAPS?

Lifting straps can be beneficial for both beginners and experienced lifters.

However, if you are new to weightlifting, you may want to try training without straps first to build your own strength.

Once you've built up respectable grip strength, you can move on to using straps.

In general, we recommend beginners start with the lasso lifting straps as they are the easiest to learn how to use.

If you're a CrossFitter or focus on explosive power moves - exercises you need to be able to break free of when needed - then we recommend the Closed-Loop Straps.

Finally, if you are an experienced lifter and want to focus on exercises where you stay dedicated all the time, we recommend figure 8 straps. Again, we strongly recommend that you have experience at the both as a lifter and as someone who has used the other type of lifting straps.

HOW TO USE THE LIFTING STRAPS

The use of lifting straps will depend on the type you have purchased.

Closed Loop : Run your hand through the loop. Then pass the hanging part under and over the bar. Place the slack under your hand.

Open loop : This is the same setup as the closed loop, but you will need to create your own loop around the back of your hand and then secure it the same way as above.

Lasso Strap : Run your hand through the hole created once you thread the end of the strap through the lasso at the top. Wrap the slack around the bar several times and finish by placing it under your hand.

Figure 8 Strap : place the strap under the bar and fold it so that your hand can pass through the two loops. Hold where the loop is on the bar.

WHAT MATERIAL SHOULD YOU BUY?

As we mentioned above, three materials are used to make lifting straps: cotton, nylon, and leather.

Cotton is a cost effective choice, but they wear out the fastest, and if you pull large plates it will only hasten the degradation process.

Leather is expensive and worth it in terms of durability. The only issue with leather straps that you should be aware of is that the bulk can impact your grip. Plus, they don't absorb sweat, so you can end up with slippery lifting straps that mess up your grip.

For our money, we like nylon lifting straps. These are sturdy straps at an affordable price. They don't break down like cotton and aren't bulky like leather. It is the perfect "Goldilocks Zone" material for lifting straps.

WHAT SHOULD YOU LOOK FOR WHEN BUYING LIFTING STRAPS?

When purchasing your first pair of lifting straps, we recommend using a brand that is legitimately recognized by the fitness industry.

You can tell based on reviews, but also if the company trusts their product. Look to see if a lifetime warranty is included.

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