What Are Weight Lifting Straps?
Weight lifting straps are essential accessories for strength training, designed to improve grip strength during heavy lifts. They wrap around the wrists and the bar, reducing the strain on your hands and forearms. This allows you to lift heavier weights without worrying about grip fatigue.
Read about Weight Lifting Gloves here!
How to Use Gym Straps Properly
Gym straps come in different types, such as lasso, loop, and figure 8. The key to using them effectively is securing them around your wrists and wrapping them tightly around the barbell or dumbbell. This enhances your grip and prevents slipping.
How to Use Deadlift Straps
Deadlifts require a strong grip, and deadlift straps help by providing extra support. Here’s how to use them correctly:
- Place the strap around your wrist, ensuring a snug fit.
- Wrap the loose end under and around the barbell.
- Twist your hands to tighten the strap securely.
- Grip the bar firmly and proceed with your lift.
Using deadlift straps properly can help you focus on your lift rather than grip strength, allowing for better performance and reduced risk of injury.
Do Lifting Straps Help?
Many lifters wonder whether lifting straps help improve their workouts. The answer is yes, but with some considerations:
- Grip Support: They take the strain off your forearms, allowing you to lift heavier weights.
- Muscle Engagement: With a secure grip, you can better engage the target muscles, such as the back and legs.
- Reduced Fatigue: They minimize grip fatigue, enabling longer, more effective training sessions.
However, lifting straps should not replace grip strength training. They should be used as a tool for specific heavy lifts.
How to Put Weight Lifting Straps On
Wearing lifting straps correctly is crucial for safety and effectiveness. Follow these steps:
- Slide your hand through the loop of the strap so that it rests snugly on your wrist.
- Wrap the loose end around the barbell or dumbbell in a circular motion.
- Adjust the tightness by twisting your hand, ensuring a firm grip.
- Secure your grip and begin your lift.
Properly putting on weight lifting straps prevents them from slipping and ensures maximum support.
How to Use Barbell Straps
Barbell straps are commonly used for exercises like rows, deadlifts, and shrugs. To use them correctly:
- Position the strap around your wrist.
- Wrap the excess strap around the bar, looping it tightly.
- Rotate your hands slightly to tighten the grip.
- Ensure the strap is secure before lifting.
Barbell straps enhance your lifting experience by providing stability and reducing the need for excessive grip strength.
How to Use Figure 8 Weight Lifting Straps
Figure 8 lifting straps are different from traditional straps as they form a loop around both the wrist and the bar, providing extra security. Here’s how to use them:
- Insert your hand through one loop of the strap.
- Pass the strap under the bar and insert your hand through the second loop.
- Adjust the position so that the bar is secured between the loops.
- Grip the bar tightly and proceed with your lift.
Figure 8 straps are particularly useful for heavy deadlifts and strongman training, as they provide a firm and locked-in grip.
Conclusion
Learning how to use weight lifting straps correctly can significantly enhance your performance in the gym. Experiment with different types of straps, such as figure 8 or barbell straps, to find what works best for your training routine. Always prioritize proper technique and incorporate grip-strengthening exercises to maintain a balanced approach to lifting.