Lifting Straps for Olympic Lifting: Snatch and Clean Pulls Done Right

Olympic weightlifters are some of the biggest strap users in any gym. Walk into a weightlifting club and you will see straps on snatches, snatch pulls, clean pulls and high pulls almost every session. But you will rarely see them on full cleans. Lifting straps for Olympic lifting follow a few simple rules, and knowing them will help you train harder and more safely.

Why Weightlifters Use Straps

Olympic lifting involves a lot of pulling volume. A typical session might include dozens of snatches and pulls, each with a hook grip that squeezes the thumb between the bar and fingers. Over time that adds up, and the hands get tired or sore. Straps let lifters keep their pulling volume high while giving the hands a break, especially on days with heavy pulls after the main lifts.

Straps also help on lifts done from the hang or blocks, where the bar is held for longer before the pull begins.

Lifts Where Straps Are Common

• Snatch: many lifters strap up for training snatches, especially from the hang or blocks.
• Snatch pulls and snatch high pulls: heavy pulling with a wide grip, where straps are almost standard.
• Clean pulls: heavier than cleans, so grip becomes the limit quickly.
• Snatch-grip deadlifts: a wide grip and long sets make straps useful.
• Muscle snatches and power snatches: often done for higher reps in warm-ups and accessory work. See how to snatch.

Lifts Where Straps Are Usually Skipped

• Full cleans and power cleans: in a clean, you have to let go of the bar enough to whip your elbows around into the front rack. A strap can lock your hands to the bar, which is risky if you miss. Most coaches tell lifters to clean without straps. Read power clean and clean and jerk.
• Jerks: there is no pull, so straps do nothing.
• Competition practice: straps are not allowed in weightlifting competition, so lifters train bare-handed often enough to stay sharp.

How to Wrap for Olympic Lifts

Loop straps are the go-to choice because they release when you open your hands.

1. Thread the strap through its loop and put your hand through so the tail runs across the palm toward the thumb.
2. Set your grip on the bar at your normal snatch or clean width.
3. Wrap the tail around the bar once, from the front, under and back.
4. Do not over-wrap. One pass is often enough for Olympic lifts, so the strap can slide free if you need to bail.
5. Some lifters hook grip over the strap; others simply squeeze hard.

Avoid figure 8 straps for snatches and cleans, since they hold your hands to the bar too tightly to drop it safely. Read figure 8 straps vs loop lifting straps.

Bailing Safely With Straps

Missing a snatch with straps on takes practice. The key is to open your hands and push the bar away as you step or jump out. Practice with light weight first. Always lift on bumper plates on a platform, and never strap up for a clean.

Hook Grip and Straps

The hook grip is the standard grip in weightlifting: thumb wrapped around the bar and pinned under the fingers. Straps can take the pressure off your thumbs on high-volume days. Many lifters alternate, using hook grip on the main lift and straps on pulls. Read hook grip and deadlift grip types.

Choosing Straps for Weightlifting

Weightlifters prefer straps that are easy to put on, release cleanly and do not leave a lot of excess tail. A strap around 24 inches long gives a single secure pass on a weightlifting bar with room to spare. The Bay Gear Co. lifting straps run 24 inches and sell for $19.99. Choose a color you like from the wrist straps collection.

Wrist Wraps for the Catch

Straps help you pull; wrist wraps help you catch. Many weightlifters wear wraps for snatches and jerks to keep the wrists steady overhead. Our wrist wraps are 18" with a thumb loop and hook-and-loop closure for $28.99. Read wrist wraps for Olympic lifting and wrist wraps for overhead squats. The wrist wraps and wrist straps bundle covers both needs.

Knees and Belts in Weightlifting

Weightlifters squat deep and often, which is why many wear knee sleeves. Ours are 9.5" and 7mm, priced at $59.99. Read knee sleeves for weightlifting. Some lifters also wear a belt for heavy cleans and squats; see weightlifting belt for Olympic lifting.

A Sample Weightlifting Day With Straps

1. Snatch: work up to a heavy double, straps optional.
2. Clean and jerk: work up to a heavy single, no straps.
3. Snatch pulls: 4 x 3, straps on.
4. Front squats: 4 x 3, no straps needed.
5. Snatch-grip RDL: 3 x 6, straps on.

Shipping and Returns

Here is the Bay Gear Co. deal on Lifting Straps for Olympic Lifting: free shipping on orders over $49 and a 30-day return policy.

FAQ

Do Olympic lifters use straps?

Yes, especially for snatches, pulls and snatch-grip work.

Should I use straps for cleans?

Most coaches say no, because your hands need to release the bar to get into the rack position.

Are straps allowed in weightlifting competition?

No. Lifters train without them often enough to compete bare-handed.

What straps are best for snatches?

Loop straps, because they release more easily than figure 8 straps.