Lifting Straps vs Lifting Hooks: Which Should You Use?

When grip starts to limit your pulling exercises, there are two popular tools: lifting straps and lifting hooks. Both take load off your fingers, but they work differently and suit different lifters. Here is an honest comparison to help you choose.

How Lifting Straps Work

A lifting strap loops around your wrist, then the tail wraps around the bar. When you twist to tighten it, the strap holds the bar against your hand. You still grip the bar, but much of the load runs through the strap to your wrist. Read how to use lifting straps.

How Lifting Hooks Work

Lifting hooks have a cuff that wraps around the wrist with a metal or rigid hook attached. You place the hook under the bar and the bar hangs on the hook. Your fingers usually rest on the bar rather than grip it.

Straps vs Hooks: Side by Side

• Setup speed: hooks are faster; straps take a few seconds to wrap.
• Security: straps wrapped around the bar feel very secure on heavy pulls; hooks can feel less locked-in with very heavy loads or a moving bar.
• Grip involvement: straps still let you grip and squeeze; hooks reduce grip use further.
• Versatility: straps work on barbells, dumbbells, trap bars, cable handles and machines; hooks work on most bars and handles too, but can feel awkward on thick or odd-shaped handles.
• Bar feel: straps keep your hand in close contact with the bar.
• Portability: straps fold flat into any gym bag.
• Price: straps are usually less expensive.

When Straps Are the Better Choice

• Heavy deadlifts, rack pulls and RDLs.
• Shrugs with very heavy loads.
• Rows where you want to keep some grip and feel the bar.
• Lifters who want one simple tool for many exercises.

When Hooks May Suit You

• Very high-volume machine work where speed between sets matters.
• Lifters who simply prefer not to wrap.

Both tools are legitimate. Many lifters find straps the more versatile all-round option.

What About Figure 8 Straps?

Figure 8 straps lock the hand to the bar even more than loop straps. They are mostly used for maximal deadlifts and strongman. Compare them in figure 8 straps vs loop lifting straps.

What About Lifting Grips?

Grip pads that sit between your hand and the bar are another option. See lifting straps vs lifting grips.

Grip Training Still Matters

Whichever tool you use, keep training your grip with deadlifts without straps on lighter sets, farmer's walks and holds. Liquid chalk helps your bare-hand grip on those sets. (Liquid chalk is not returnable.) See also how to improve grip strength for deadlifts.

Our Recommendation

For most lifters, lifting straps offer the best mix of security, versatility and price. Bay Gear Co. lifting straps are 24" long and $19.99, long enough to wrap barbells, trap bars and dumbbells. Shop the lifting straps collection.

Safety and Control

Control of the bar is important on heavy lifts. With straps, the bar is held between the strap and your palm, so it tends to stay where you put it, even if you lose a bit of grip. With hooks, the bar rests on the hook; if the bar rolls or shifts, it can slide around more. That is one reason many lifters prefer straps on heavy deadlifts and rack pulls, where the bar is moving under big loads. Hooks are often used for machine work and lighter pulling, where the bar is guided and the load is more predictable.

Learning Curve

Hooks are simple to start using: wrap the cuff, slide the hook under the bar and go. Straps take a few sessions to learn, especially the wrap direction and the twist that tightens the strap. Once you have the technique, though, straps become second nature and take only a few seconds per set. If you are willing to practice, straps give you more options in the long run.

Which Lifters Use Each?

Many powerlifters, weightlifters and strongman athletes use straps because they work on almost any bar and handle maximal loads well. Weightlifters use straps for snatch pulls and high pulls because the hand stays in a natural position. Hooks are popular among some bodybuilders and general gym-goers who mainly train on machines and want quick setups between sets.

Can You Own Both?

Of course. Some lifters keep hooks for machine-heavy sessions and straps for barbell pulling. But if you are buying one tool to cover the most situations, straps are hard to beat on versatility and price.

Bottom Line

If you want one tool that handles heavy barbell pulls, dumbbells and cable work, choose straps. If you want the fastest possible setup on machines, hooks are worth a look.

FAQ

Are hooks better than straps?

Neither is better for everyone. Straps are more versatile; hooks are faster to set up.

Are hooks or straps allowed in powerlifting meets?

Most federations do not allow grip aids on the competition deadlift. Read are lifting straps allowed in powerlifting.

Can I use straps for pull-ups?

Yes. See lifting straps for pull-ups and rows.

Shop Lifting Straps

Choose the versatile option: Bay Gear Co. lifting straps. Free shipping on orders over $49 and a 30-day return policy.