Lifting straps help you maintain your grip during heavy pulling exercises. By connecting your hands more securely to a barbell, dumbbell or machine handle, straps can prevent your grip from becoming the limiting factor during exercises such as deadlifts, rows and shrugs.
This can be especially useful when your back, hamstrings or traps are still capable of working, but your hands and forearms are starting to fatigue.
In this guide, we explain what lifting straps do, when to use them, how to put them on and which type of lifting straps may suit your training best.
What Are Lifting Straps?
Lifting straps are training accessories worn around your wrists and wrapped around a barbell, dumbbell or machine handle.
Their main purpose is to create a stronger connection between your hands and the weight.
Without straps, your hands and forearms have to maintain your entire grip on the weight. With straps, part of that demand is supported by the material wrapped around your wrist and the bar.
You still need to actively hold the weight, but your grip does not have to do all the work by itself.
This makes lifting straps particularly useful during heavy pulling exercises where your grip may fatigue before the muscles you actually want to train.
What Do Lifting Straps Do?
The main purpose of lifting straps is to reduce the extent to which grip strength limits a pulling exercise.
For example, during a heavy set of Romanian deadlifts, your hamstrings and glutes may still be capable of performing more repetitions while your hands are beginning to lose their grip on the bar.
Lifting straps can help you continue the set without your grip ending it too early.
They may help you:
- maintain your grip during heavy pulling exercises;
- reduce grip and forearm fatigue;
- perform more repetitions when grip would otherwise limit the set;
- feel more secure when holding heavy weights;
- focus more on the muscle group you are trying to train.
However, lifting straps should not completely replace training without them.
Think of lifting straps as a tool for managing grip fatigue, not as a replacement for developing grip strength.
Do You Need Lifting Straps?
No. You can train effectively and become very strong without lifting straps.
For many exercises and lighter sets, your natural grip will be more than sufficient.
Lifting straps become more useful when your grip repeatedly limits an exercise before the target muscles are fully challenged.
They may be useful if you:
- regularly perform heavy deadlifts or Romanian deadlifts;
- perform high-volume back training;
- notice your grip failing before your back or hamstrings;
- use heavy rows or shrugs;
- want to reduce forearm fatigue during demanding pulling workouts;
- train for bodybuilding, strength or powerlifting.
You also do not need to use straps for every pulling exercise.
Many lifters perform their warm-up and lighter sets without straps and introduce them only when the weight or training volume becomes more demanding.
When Should You Use Lifting Straps?
A simple guideline is to use lifting straps when your grip becomes the limiting factor instead of the muscle group you are trying to train.
Suppose you are performing barbell rows. Your back still feels capable of performing several repetitions, but your forearms are exhausted and you are struggling to keep the bar in your hands.
In that situation, grip fatigue is deciding when the set ends.
Using lifting straps can help keep the focus on your back instead.
The same principle can be applied to deadlifts, Romanian deadlifts, shrugs and other heavy pulling movements.
You do not have to choose between always using straps and never using them.
A practical approach is:
Train without straps when your grip is not limiting you.
Use straps when grip fatigue begins to interfere with the purpose of the exercise.
When Should You Start Using Lifting Straps?
There is no specific weight you need to lift before you can start using lifting straps.
The right moment depends on your experience, grip strength and the exercises you perform.
Instead of focusing on a particular number, pay attention to why your sets are ending.
If you repeatedly have to stop a deadlift, row or Romanian deadlift because you can no longer hold the weight while the target muscles still feel capable of continuing, straps may be useful.
Beginners should still spend time learning correct lifting technique and developing basic grip strength.
Using lifting straps is also a skill, so practice setting them up with manageable weights before relying on them during your heaviest sets.
How Do You Use Lifting Straps?
Traditional lifting straps use a loop around your wrist and a longer piece of material that wraps around the bar.
Correct setup is important. The strap should tighten around the bar as you grip it.
1. Put the Strap Around Your Wrist
Feed the end of the strap through the loop and slide your hand through the opening.
The loose end should run along your palm toward your fingers.
2. Position Your Hand on the Bar
Place your hand over the bar as you normally would.
The loose section of the strap should hang underneath the bar.
3. Wrap the Strap Around the Bar
Wrap the loose end around the bar in the opposite direction to your fingers.
This allows your grip and the strap to tighten against each other.
For most traditional straps, one or two wraps around the bar are sufficient.
4. Remove the Slack
Rotate your hand slightly around the bar to tighten the strap.
You want a secure connection without a large amount of loose material between your wrist and the bar.
5. Grip the Bar
Close your hand around the bar and maintain an active grip.
The straps assist your grip, but you should still hold the bar normally.
Practice this setup with lighter weights first. Once you become familiar with the movement, putting on lifting straps becomes much faster.
How Tight Should Lifting Straps Be?
Lifting straps should feel secure without painfully restricting your wrist or hand.
When the strap is wrapped around the bar, there should be very little slack.
If it remains loose, you will not get the secure connection you are looking for.
At the same time, the loop around your wrist should not feel painfully tight before you begin lifting.
The exact fit can also depend on the type of strap.
Padded lifting straps may feel softer around the wrist, while non-padded or leather straps can provide a more direct feel.
What Exercises Should You Use Lifting Straps For?
Lifting straps are most useful during pulling exercises where your grip can become a limiting factor.
Common exercises include:
- deadlifts;
- Romanian deadlifts;
- barbell rows;
- dumbbell rows;
- rack pulls;
- shrugs;
- heavy machine rows;
- certain cable pulling exercises.
Deadlifts and Romanian deadlifts are among the most common exercises for straps because heavier loads can place significant demands on your grip.
They can also be useful during back training. Your back muscles may be capable of continuing a set even after your hands and forearms begin to fatigue.
In those situations, straps can help keep the intended muscle group as the focus of the exercise.
For most pressing exercises or isolation exercises where grip is not a limiting factor, lifting straps provide little practical benefit.
Should You Use Lifting Straps for Deadlifts?
Lifting straps can be particularly useful for deadlifts when your grip prevents you from training at the load or volume you want.
You do not necessarily need to use them from your first warm-up set.
For example, you could perform lighter sets without straps and use them only for your heavier working sets.
This allows your grip to continue receiving regular training while reducing the chance that it limits your heaviest sets.
Your training goal also matters.
If grip strength is important to your sport or training, you may want to perform more deadlift work without straps.
If your main goal is to challenge your back, glutes and hamstrings, using straps may be useful earlier in the session.
Can Lifting Straps Improve Your Training?
Lifting straps do not make your muscles stronger by themselves.
They also do not automatically build more muscle.
Their benefit comes from reducing a potential weak link during certain exercises.
If your grip normally forces you to stop a set before your back, hamstrings or traps are sufficiently challenged, straps may allow you to perform more productive repetitions or use the intended training load.
This can be useful for both strength and hypertrophy-focused training.
The important question is not whether straps make you stronger, but whether grip strength is preventing you from training the target muscles effectively.
If it is, lifting straps can be a useful tool.
Do Lifting Straps Weaken Your Grip?
Using lifting straps does not automatically weaken your grip.
However, if you use them for every pulling exercise and never challenge your natural grip, you may miss opportunities to develop grip strength.
A balanced approach works well for many lifters.
For example:
- complete warm-up sets without straps;
- perform lighter pulling exercises without straps;
- use straps for heavier working sets;
- use straps when high training volume causes excessive forearm fatigue;
- train your grip separately if grip strength is important to you.
This allows you to benefit from lifting straps without completely removing grip training from your workouts.
What Types of Lifting Straps Are There?
Lifting straps are available in several different designs and materials.
The best option depends on your training style, preferred exercises and how secure you want the connection to the weight to feel.
Traditional Lifting Straps
Traditional lifting straps use a loop around the wrist and a longer piece of material that wraps around the bar.
This is one of the most versatile designs and can be used for deadlifts, rows, shrugs and many other pulling exercises.
Choose traditional lifting straps if: you want a versatile option for general strength training and bodybuilding.
Padded Lifting Straps
Padded lifting straps use the same basic design but add cushioning around the wrist.
The additional padding can make them more comfortable during heavier or higher-volume training.
Choose padded lifting straps if: you want traditional straps with additional comfort around your wrists.
Silicone Lifting Straps
Some lifting straps include silicone sections where the strap contacts the bar.
The silicone can increase friction between the strap and the equipment.
Choose silicone lifting straps if: you want additional grip on the bar while keeping the versatility of a traditional strap.
Leather Lifting Straps
Leather lifting straps provide a different feel compared with cotton or synthetic straps.
They are generally strong and durable and can provide a firm connection to the weight.
Choose leather lifting straps if: you prefer the feel and durability of leather.
Figure 8 Lifting Straps
Figure 8 straps use two connected loops.
Your hand and wrist are positioned through the loops with the strap running underneath the bar, creating a very secure connection between you and the weight.
They are particularly popular for heavy deadlifts and rack pulls.
Because Figure 8 straps create a more fixed connection to the bar, releasing the weight is less immediate than with traditional straps. Practice using them with manageable weights before moving on to very heavy sets.
Choose Figure 8 straps if: you prioritize a highly secure grip during heavy pulling exercises.
Figure 8 vs Traditional Lifting Straps
The main difference between Figure 8 and traditional lifting straps is grip security versus versatility.
Traditional lifting straps can be used for a wide range of pulling exercises. You can control how tightly they are wrapped around the bar and they are relatively easy to release.
Figure 8 straps create a more fixed connection and are particularly suited to very heavy pulls.
For general gym and bodybuilding training, traditional straps are often the more versatile choice.
For heavy deadlifts or rack pulls, some lifters may prefer the additional security of Figure 8 straps.
Neither option is automatically better. The right choice depends on your training.
How to Choose the Right Lifting Straps
When choosing lifting straps, consider four main factors.
Your Training Style
For bodybuilding and general strength training, traditional lifting straps are highly versatile.
If your training includes very heavy deadlifts or rack pulls, Figure 8 straps may be more suitable.
Comfort
If you frequently train with straps or perform high-volume workouts, padding around the wrist can improve comfort.
Material
Cotton and synthetic materials are flexible and easy to use.
Leather provides a firmer feel, while silicone sections can add friction against the bar.
Grip Security
Traditional straps offer a balance between assistance and easy release.
Figure 8 straps provide a more secure connection for heavy pulling exercises.
Which Gorilla Wear Lifting Straps Are Right for You?
Gorilla Wear offers several types of lifting straps for different training styles.
A simple starting point:
Choose Figure 8 Lifting Straps if:
You regularly perform heavy deadlifts or rack pulls and want a highly secure connection to the bar.
Choose Padded Silicone Lifting Straps if:
You want additional grip against the bar combined with extra comfort around your wrists.
Choose Padded Lifting Straps if:
You want a versatile traditional lifting strap with additional wrist cushioning.
Choose Non-Padded Lifting Straps if:
You prefer a simple and direct lifting strap without additional padding.
Choose Leather Lifting Straps if:
You prefer the feel and durability of leather.
Choose Hardcore Lifting Straps if:
You want durable lifting straps designed for demanding strength training.
There is no single best lifting strap for every athlete.
The right option depends on the exercises you perform, the level of grip assistance you want and what feels most comfortable during your training.
Explore our full range of Gorilla Wear lifting straps to find the option that best matches your training.