Are Lifting Straps Allowed in Powerlifting? Rules and Training Use

If you are training for your first powerlifting meet, you may be wondering whether you can use lifting straps on the platform. The short answer: in most powerlifting federations, straps are not permitted on the competition deadlift. But straps still have a valuable place in powerlifting training. Here is what you need to know.

Straps in Competition

Powerlifting tests how much you can lift in the squat, bench press and deadlift under a set of rules. Grip is part of the deadlift test, so most federations do not allow straps or other devices that help you hold the bar. Rules differ between federations and change over time, so always check your federation's current rulebook before you compete. Read our powerlifting meet checklist for everything else to prepare.

What Gear Is Commonly Allowed?

Again, check your federation's rulebook, but many raw divisions permit some combination of:

• A lifting belt within the federation's size limits
• Wrist wraps within the federation's length limits
• Knee sleeves
• Chalk

Some divisions also allow knee wraps. See are knee wraps allowed in powerlifting.

Why Powerlifters Still Use Straps in Training

Even though they cannot use them on the platform, many powerlifters use straps in training to:

• Add volume to the back and hamstrings with rows, RDLs and shrugs.
• Do heavy rack pulls or deadlift back-off sets when grip is fatigued.
• Save grip strength for the competition-style sets that matter.

The key is balance: do your heavy competition-style deadlifts without straps so your grip is ready for meet day.

Building a Meet-Ready Grip

• Train with the grip you will compete with: double overhand, mixed grip or hook grip. See deadlift grip types and hook grip.
• Use chalk: most federations allow chalk, and it makes a big difference. Liquid chalk is a clean option for gyms. (Liquid chalk is not returnable.)
• Add grip work: farmer's walks, timed holds and heavy carries.
• Read more: how to improve grip strength for deadlifts.

How to Use Straps in a Powerlifting Program

• Top sets and competition-style singles: no straps.
• Back-off deadlift sets: straps optional.
• RDLs, stiff-leg deadlifts, rows and shrugs: straps welcome.
• Peaking phase: reduce strap use so your grip is sharp.

Powerlifting Gear From Bay Gear Co.

• Lever belt: 10mm thick, 4.25" wide, $129.99. Check your federation's belt rules.
• Wrist wraps: 18", $28.99. Check your federation's wrap length rules.
• Knee sleeves: 7mm, 9.5", $59.99.
• Lifting straps: 24", $19.99, for training.

New to the sport? Read powerlifting for beginners and powerlifting gear for beginners.

Training Your Grip for Meet Day

The deadlift is the last lift of a powerlifting meet, which means your grip has to hold after you have already squatted and benched heavy. That is one more reason to practice competition-style pulls without straps in training. A good approach is to treat the strapless top set as the "real" work of the day, then use straps for back-off sets once your hands are tired. Over a training block, your grip adapts to the loads you plan to pull at the meet.

Grip type matters too. Many lifters use a mixed grip (one palm facing toward you, one away) because it stops the bar from rolling out of the hands. Others prefer a hook grip, where the thumb is trapped under the fingers. Both are commonly allowed, but they need practice. Pick one, train it regularly and avoid switching grip styles close to a meet.

Common Mistakes Powerlifters Make With Straps

• Strapping every deadlift set: your grip never gets the practice it needs for the platform.
• Testing a max with straps: a strapped max is not the number you will hit at a meet.
• Skipping chalk in training: if you will use chalk at the meet, use it in training too.
• Ignoring grip fatigue: if your hands are already sore from rows and pull-ups, plan your week so heavy deadlifts come first.

Sample Week Using Straps Wisely

• Deadlift day: competition-style top sets with no straps; back-off sets with straps optional; strapped RDLs for the hamstrings.
• Upper day: strapped rows and pulldowns so your back gets the work without frying your hands.
• Accessory day: strapped shrugs plus a few sets of farmer's walks or timed holds without straps.

This balance lets you build a big back and strong hamstrings while keeping your hands ready for the platform. Pair it with a structured program such as how to increase deadlift.

Straps for Powerlifting Accessories

The accessories that build a big deadlift, such as rows, RDLs, good mornings and shrugs, often benefit from straps. Your back and hamstrings can handle more than your hands on these lifts, especially late in a session. Strapping up lets you push these muscles hard without stealing energy from your grip training. Think of straps as a way to get more out of the work that supports your competition lifts.

FAQ

Can you use straps at a powerlifting meet?

Most federations do not allow them on the deadlift. Check your rulebook.

Should powerlifters avoid straps completely?

No. They are useful for accessory work and back-off sets.

Is chalk allowed in powerlifting?

Most federations allow chalk, but always confirm with your federation.

Train Smarter

Use Bay Gear Co. lifting straps in training and save your grip for the platform. Free shipping on orders over $49 and a 30-day return policy.