• BUY 2 GET 1 FREE *AUTOMATIC AT CHECKOUT
  • VETERAN OWNED & OPERATED
  • FREE SHIPPING ORDERS $49+
  • ORDERS PLACED BY 3PM EST SHIP SAME DAY

News

Lifting Straps for Women: Best Uses, Fit and How to Choose

Previous

Lifting Straps for Women: Best Uses, Fit and How to Choose

Next

More women are lifting heavy than ever, and one of the first pieces of gear that makes a real difference is a pair of lifting straps. Whether you are building your glutes with heavy RDLs, chasing a bigger deadlift or growing your back with rows, straps keep your grip from limiting the muscles you are trying to train. This guide covers how women can get the most out of lifting straps.

Why Straps Are So Useful for Women Who Lift

Many women train with a strong focus on the glutes, hamstrings and back. Those muscles can handle a lot of weight, especially on hip hinges like Romanian deadlifts, stiff-leg deadlifts and rack pulls. Grip strength often develops more slowly than lower body strength, so the hands give out first. Straps close that gap and let your posterior chain do the work.

Best Exercises for Lifting Straps

Do Women Need Different Lifting Straps?

Not necessarily. A good strap works for any lifter. What matters is that the loop closes comfortably around your wrist and the tail is long enough to wrap around the bar. Women with smaller wrists simply have more tail available to wrap, which can actually make strapping in more secure. Because loop straps wrap around the bar rather than relying on a set wrist size, one size works for most lifters.

How to Put On Lifting Straps

  1. Thread the strap through its loop to form a circle.
  2. Slide your hand through so the tail lies across your palm toward your thumb.
  3. Grip the bar and wrap the tail under and around it, away from you.
  4. Twist your wrist to tighten the strap.
  5. Repeat on the other side and lift.

Step-by-step pictures and tips are in how to use lifting straps.

Common Mistakes

  • Wrapping the strap in the wrong direction, so it loosens as you lift.
  • Using too little of the strap, so it slips.
  • Relying on straps for every warm-up set.
  • Forgetting to train grip separately with farmer's walks or holds. Our forearm workout has ideas.

Straps vs Chalk vs Gloves

Chalk improves friction but does not hold the bar for you. Gloves add bulk and can make grip harder on thick bars. Straps take the most load off your grip. Many women use chalk for lighter sets and straps for the heaviest. More in lifting gloves vs chalk vs straps.

What to Look for in Lifting Straps

  • Length: enough to wrap the bar at least once fully. Ours are 24".
  • Comfort: padding where the loop sits on your wrist.
  • Simple design: a loop strap is quick to learn.
  • Price: good straps do not need to be expensive.

Bay Gear Co. lifting straps are 24" long and $19.99. Shop the lifting straps collection.

Build a Glute Day Kit

Pair your straps with ankle straps for cable kickbacks ($9.99) and a quick locking belt for heavy hip thrusts and squats ($34.99). Try our glute workout.

Why Grip Often Lags Behind

For many lifters, the posterior chain (glutes, hamstrings and back) gets strong quickly with training, while the hands and forearms grow at a slower pace. Smaller hands can also make it harder to wrap fully around a thick bar or dumbbell handle. None of this is a weakness to worry about. It simply means grip becomes the limit on heavy pulls before the target muscles do. Straps solve this in seconds.

Straps for Hip Hinge Volume

Glute and hamstring training often includes high-rep hinges, such as RDLs for sets of 10 to 15 or back extensions with a weight. Holding a heavy bar or dumbbells for that many reps is tough on the hands. Straps let you hit those reps with full focus on squeezing the glutes and feeling the hamstring stretch. Read back extension and kettlebell swing for more posterior chain exercises.

Building Grip Alongside Straps

Using straps on your heaviest sets does not mean giving up on grip strength. Add a few sets of grip work each week, such as farmer's walks, plate pinches or timed dead hangs. Train some lighter sets without straps. Over time, your grip will improve, and you will still be able to use straps when the weights get heavy. A balanced approach gives you the best of both.

Straps in a Gym Bag

Lifting straps are small, light and easy to carry. Keep a pair in your gym bag with your other essentials so you always have them for glute and back days.

FAQ

Are lifting straps good for women?

Yes. They are useful for anyone whose grip limits pulling exercises.

Will straps make my hands look bulky?

No. Straps simply help you hold the bar.

Can beginners use straps?

Yes, once you understand the basic movement and your grip starts limiting you.

Shop Lifting Straps

Lift heavier on glute and back day with Bay Gear Co. lifting straps. Free shipping on orders over $49 and a 30-day return policy.

By Bay Gear Co.