Exercises where you should (and shouldn't) use lifting straps

Learn which exercises reap the greatest benefits from lifting straps and how to strike a balance between assistance and natural development.


8/23/20232 min read


Lifting straps, often hailed as lifelines for weightlifters, can significantly impact your training routine. These seemingly simple accessories have the potential to enhance your lifting game, but it's essential to understand when to employ them wisely. In this comprehensive blog post, we'll delve into the world of lifting straps, exploring exercises that can benefit from their use and those that might be better without them. Uncover the advantages of lifting straps, how they aid specific movements, and the crucial balance between leveraging their assistance and fostering strength without dependency.

Understanding Lifting Straps:

Begin by introducing lifting straps, detailing their design and primary function. Lifting straps are typically made of strong materials like leather or nylon and are used to secure your grip on barbells, dumbbells, and other weightlifting equipment.

The Benefits of Lifting Straps:

1. Improved Grip Strength: Lifting straps allow you to lift heavier weights without being limited by grip strength, which is especially beneficial for targeting specific muscles.

2. Reduced Forearm Fatigue: Straps relieve the strain on the forearms during exercises that involve prolonged gripping, enabling you to focus on the targeted muscle groups.

3. Enhanced Safety: Straps prevent weights from slipping out of your hands, reducing the risk of accidents and injuries.

When to Use Lifting Straps:

Heavy Deadlifts: Lifting straps help you maintain a secure grip during heavy deadlifts, allowing you to lift more weight and focus on engaging your back muscles.

Rows and Pull-Ups: Straps aid in performing rows and pull-ups without grip fatigue, allowing you to fully engage your back muscles without limitations.

Exercises That Benefit from Lifting Straps:

1. Shrugs: Lifting straps prevent grip fatigue during heavy shrugs, allowing you to focus on the targeted trapezius muscles.

2. Romanian Deadlifts: Straps aid in maintaining a secure grip during Romanian deadlifts, promoting proper form and preventing grip failure.

3. Farmer's Walks: Lifting straps can be used for farmer's walks to focus on building upper back and trap strength without grip limitations.

Balancing Assistance and Development:

Address the importance of maintaining a balance between using lifting straps and fostering grip strength. Emphasize that while lifting straps are useful tools, it's crucial not to become overly reliant on them.

Exercises Where Lifting Straps Might Be Avoided:

1. Bench Press: Since lifting straps aren't typically needed for bench press, they might interfere with your form and natural barbell grip.

2. Squats: Lifting straps can affect stability and balance during squats, so it's better to focus on proper grip and hand placement.

3. Overhead Press: Straps could hinder your ability to stabilize the weight during overhead press movements, potentially compromising form.

Developing Grip Strength:

Highlight the importance of cultivating natural grip strength through exercises like dead hangs, farmer's carries, and grip-specific training tools.

In conclusion lifting straps are invaluable tools that can enhance your lifting experience, allowing you to focus on muscle engagement and target specific areas without grip limitations. However, it's crucial to use lifting straps selectively, primarily during exercises where grip fatigue hinders optimal performance. Striking a balance between leveraging their benefits and nurturing your grip strength ensures that lifting straps remain a valuable asset in your training toolkit. As you navigate your fitness journey, embrace the intelligent use of lifting straps to unlock your full lifting potential while fostering strength and versatility.

Navigating Lifting Straps: Exercises to Embrace and Avoid

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