Lifting Straps for CrossFit: When to Strap Up in Your WOD

CrossFit throws a bit of everything at your hands: barbell cycling, pull-ups, toes-to-bar, kettlebell swings, rowing and carries, often in the same workout. By the middle of a WOD your forearms may feel like they are on fire. That is why many athletes ask whether lifting straps for CrossFit are worth adding to their gear. The answer depends on the workout, and this guide will help you decide.

When Straps Help in CrossFit

• Heavy deadlift workouts: when the deadlifts are heavy and the reps high, straps keep your grip from ending the set early.
• Strength days: deadlifts, rows, RDLs and shrugs in the strength portion of class work just like in a regular gym.
• High-rep barbell cycling with light loads: some athletes use straps for long sets of deadlifts or hang power snatches.
• Accessory work: heavy dumbbell rows and pulldowns after the WOD.

When Straps Can Slow You Down

• Workouts that switch between movements quickly: putting straps on and off costs time.
• Cleans and clean and jerks: you need to release the bar to get your elbows around, so straps are generally not used.
• Gymnastics movements: pull-ups and toes-to-bar are usually done without straps.
• Competitions: check the event rules, since some events may restrict them.

The Safest Strap Style for CrossFit

Loop straps release when you open your hands, which matters when you need to drop a barbell. Figure 8 straps hold your hands to the bar tightly, which makes bailing harder. For barbell work in CrossFit, most coaches recommend loop straps and a single wrap around the bar. Read figure 8 straps vs loop lifting straps.

How to Wrap Fast

1. Pre-thread the straps through their loops before the workout starts.
2. Slide them over your wrists during the warm-up so they are ready.
3. Grip the bar and give the tail one quick wrap.
4. Roll the bar toward you to snug it up.
5. Squeeze and go.

With practice, you can strap up in a few seconds. For a full tutorial, read how to use lifting straps.

Grip Management in WODs

Even if you use straps, your grip still needs a plan:

• Break sets early: short, quick sets of deadlifts or kettlebell swings often save time overall.
• Shake out: relax your hands between sets.
• Use chalk: chalk helps on pull-ups, barbells and kettlebells. Our liquid chalk goes on quickly and stays put. (Liquid chalk is not returnable.) Read liquid chalk for CrossFit.
• Mixed grip on heavy deadlifts: one hand over, one under can help in a pinch. See deadlift grip types.

Building Grip for CrossFit

Straps are best paired with grip training so your hands are ready on days when straps are not practical. Try farmer's carries, dead hangs and towel pull-ups. Our farmers walk and how to improve grip strength for deadlifts guides have simple progressions.

Choosing Straps for the Box

CrossFit athletes like straps that are easy to throw on, durable and simple to keep track of. The Bay Gear Co. lifting straps run 24 inches and sell for $19.99. Bright colors like Caution and Pink Camo make them easy to spot in a busy box. See every option in the wrist straps collection.

Other CrossFit Gear

• Wrist wraps at $28.99, 18" with a thumb loop, for push presses, handstand push-ups and overhead squats. Read wrist wraps for CrossFit.
• Knee sleeves at $59.99 for wall balls, squats and thrusters. See knee sleeves for CrossFit.
• Elbow sleeves at $49.99 a pair for a warm feel on gymnastics and pressing days; read elbow sleeves for CrossFit.
• A quick locking belt at $34.99 that adjusts in a second; read quick locking belt for CrossFit.

Want everything at once? See our CrossFit accessories guide.

Sample WOD Strategy

Imagine a workout with 21-15-9 deadlifts and burpees. If the deadlifts are heavy for you, straps may let you do bigger sets. If the deadlifts are light, the time spent strapping might cost more than it saves. Test both ways in training to see what works best.

Straps on Rowing and Carries

The rower and the sandbag rarely call for straps, but heavy carries can. Farmer's carries with kettlebells or dumbbells in a chipper workout can drain your grip for everything that follows. If the programming lists a heavy carry early in the workout and pull-ups later, strapping up for the carry may leave more in the tank for the bar. On the rower, a relaxed hook-style grip on the handle is usually enough, so save your straps for the barbell and carries.

Keeping Straps Ready in Your Bag

Keep your straps clipped together or stored inside your shoes so they do not get lost in a crowded box. Rinse or wash them when they get sweaty, and let them air dry before tossing them back in your bag. A dedicated pouch for straps, wraps and chalk makes it easy to grab everything before class.

Shipping and Returns

Bay Gear Co. backs every order for Lifting Straps for CrossFit: free shipping on orders over $49 and a 30-day return policy. (Liquid chalk is not returnable.)

FAQ

Do CrossFit athletes use lifting straps?

Some do, mainly on heavy deadlifts, strength days and accessory work.

Can I use straps for cleans in CrossFit?

Generally no, because you need to release the bar to reach the rack position.

Loop or figure 8 straps for CrossFit?

Loop straps, because they release more easily if you need to drop the bar.

Do straps save time in a WOD?

Only if the lifting portion is heavy enough that your grip would otherwise force extra breaks.