News
How to Use Lifting Straps: Step-by-Step for Deadlifts, Rows and Shrugs
How to Use Lifting Straps: Step-by-Step for Deadlifts, Rows and Shrugs
Lifting straps are simple pieces of gear, but they are surprisingly confusing the first time you use them. Which way does the strap go? Over or under the bar? How many times do you wrap it? This guide walks through exactly how to use lifting straps, step by step, plus which exercises they suit, how to take them off quickly, and the mistakes that make straps slip.
What Lifting Straps Do
Lifting straps connect your hands to the bar. A loop goes around your wrist and the tail wraps around the bar, so when your grip starts to fade, the strap helps hold the bar. That lets your back, legs and hips keep working on pulling exercises after your hands would normally give out. Straps are for pulling, not pressing; for pressing, you want wrist wraps. Our article lifting straps vs wrist wraps explains the difference.
Types of Lifting Straps
- Lasso (loop) straps: The most common type. A loop at one end goes around your wrist; the long tail wraps around the bar.
- Figure-8 straps: Shaped like an 8, one loop around your wrist, the other around the bar. Very secure, but harder to let go of quickly. See figure 8 straps vs loop lifting straps.
- Closed-loop straps: A simple loop wrapped around the bar.
This guide focuses on lasso-style straps, which is what most lifters use.
How to Use Lifting Straps: Step by Step
Step 1: Make the loop
Most lasso straps have a sewn loop at one end. Thread the tail through the loop to form a larger loop you can slide your hand into.
Step 2: Put your hand through
Slide your hand through the loop so the strap sits around your wrist. The tail should hang down from the thumb side of your hand, running toward your palm. If the tail comes off the pinky side, take it off and flip it.
Quick check: with your palm facing you, the tail should come out between your thumb and index finger and lie across your palm.
Step 3: Set your hands on the bar
Place your hand on the bar where you want to grip it, with the strap tail between your palm and the bar.
Step 4: Wrap the tail around the bar
Take the tail under the bar and wrap it around, going away from you and back over the top. Wrap in the opposite direction to your fingers, so the strap ends up under your fingers when you grip.
Step 5: Tighten
Twist the bar slightly toward you, or roll your hand, to wind the strap tighter around the bar. The goal is to remove all slack so the strap holds firmly.
Step 6: Grip over the strap
Close your fingers over the strap and bar, and grip normally. Straps do not mean you stop gripping; they assist.
Step 7: Repeat on the other hand
Many lifters strap one hand, then use that hand to help hold the bar while strapping the other.
How Many Times Should You Wrap?
Usually one to two wraps around the bar. More wraps add bulk, which can make the bar feel thick and harder to grip. The 24" length of Bay Gear Co. lifting straps gives enough tail for a secure wrap on most bars, and they are $19.99.
Using Straps on Dumbbells
Dumbbell handles are shorter, but the process is the same: wrap the tail around the handle and twist to tighten. Strap each hand before picking up the dumbbells from the floor or rack.
Using Straps on Machines and Cables
For lat pulldowns and seated rows, wrap the strap around the handle or bar. Our guide on lifting straps for pull-ups and rows covers these in detail.
Best Exercises for Lifting Straps
- Deadlifts: Especially heavy sets or high reps. See how to deadlift properly.
- Romanian deadlifts: Long sets where grip fades; read Romanian deadlift vs deadlift.
- Rack pulls: Very heavy loads; see how to do rack pulls.
- Shrugs: Heavy weights held for many reps; see how to do shrugs.
- Rows: Barbell, dumbbell and cable rows; see how to do bent over rows.
- Pull-ups and lat pulldowns: When grip gives out before your back.
- Farmer's carries: Some lifters use straps; others prefer training grip here.
Exercises Where You Should Not Use Straps
- Bench press and overhead press: Straps are not for pushing.
- Olympic lifts in some cases: Many weightlifters use straps for snatch pulls and training, but releasing the bar quickly matters. Learn to bail safely before strapping in.
- Competition deadlifts: Powerlifting federations generally do not allow straps on the competition deadlift. Check the rules.
How to Take Straps Off Quickly
Once the set is done, open your hand and unwind the bar slightly to loosen the strap. Lasso straps release fairly easily when you let go and turn the hand. Figure-8 straps are harder to get out of, which is why some lifters avoid them on movements where a fast release matters.
Common Lifting Strap Mistakes
- Strap tail on the wrong side: If it comes from the pinky side, it wraps the wrong way and will not tighten properly.
- Too many wraps: Bulky and hard to grip.
- Not tightening: Slack means the strap slips.
- Strapping too high on the forearm: The loop should sit around the wrist, not halfway up the arm.
- Using straps on every set: You miss grip training. Save them for heavy or high-rep work.
- Letting go of grip completely: Straps assist your grip; they should not replace it entirely.
Should You Always Use Straps?
No. Many coaches suggest lifting without straps until your grip actually limits you, then strapping up. For deadlifts, a common approach is to use double overhand grip without straps on warm-ups and early sets, then add straps for top sets or high-rep sets. Our guide how to improve grip strength for deadlifts has ideas for building grip alongside strap use. And if you are wondering whether straps are fair game, read are lifting straps cheating.
Straps vs Chalk vs Hook Grip
Straps are not the only grip tool. Chalk keeps hands dry, which improves friction, and the hook grip is a technique that locks the thumb under the fingers. Many lifters use all three at different times. Read our pieces on hook grip and how to use liquid chalk for comparisons.
Choosing Lifting Straps
Look for:
- Enough length for a secure wrap
- Padding at the wrist for comfort under heavy loads
- Stitching that holds up
- A style that suits your lifts (lasso for most training)
Bay Gear Co. padded lifting straps are 24" long and $19.99. They come in designs like Black, Coyote Brown, Black Camo, Pink Camo and Sand. See the full lifting straps collection and our best lifting straps for deadlifts buyer's guide.
Pairing Straps With Other Gear
Heavy pull days often include a belt; see the Bay Gear Co. Lever Lifting Belt (10mm, 4.25" wide, $129.99). Many lifters also keep wrist wraps in the same bag for pressing days. Our Wrist Wraps + Lifting Straps Bundle and wrist wrap + strap bundles combine both.
Using Straps With Different Grips
Double overhand
The most common way to use straps on deadlifts and rows. Both palms face you, both straps wrap the same direction relative to your fingers. Because straps take care of the grip, double overhand lets you keep your shoulders even and avoid the twisting that can come with a mixed grip.
Neutral grip
For neutral-grip pulldowns or rows with a V-handle, wrap each strap around its handle just as you would on a bar. Shorter handles may only need one wrap.
Underhand grip
Some lifters row with palms facing up. The wrapping direction changes because your fingers curl the other way; always wrap opposite to the direction your fingers close so the strap ends up under them.
A Note on Comfort
Under very heavy loads, the strap pulls hard against the wrist. Padding at the loop spreads that pressure, which is why many lifters choose padded straps for deadlifts and shrugs. Keep the loop snug around your wrist rather than sitting loose, and the pressure will be spread more evenly.
Learning Straps Without Wasting a Workout
The first few times you strap up, practice at home or at the start of a session with an empty bar or a light dumbbell. Strap and unstrap each hand five times. It may feel clumsy, but by the end you will strap up in a few seconds, and you will not waste rest time fumbling with the tail during heavy sets.
Quick Recap
- Thread the tail through the loop.
- Hand through, tail coming from the thumb side across the palm.
- Place your hand on the bar.
- Wrap the tail under and around the bar, opposite your fingers.
- Twist to tighten.
- Grip over the strap.
Practice a few times with an empty bar and it becomes second nature. Bay Gear Co. offers free shipping on orders over $49 and a 30-day return policy.