deadlifting with straps

Art Scpae

4 min read

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21-03-2025

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Deadlifting with Straps: A Comprehensive Guide

The deadlift, a cornerstone of strength training, demands grip strength as much as back and leg power. For many lifters, grip failure precedes muscular failure, limiting their potential for heavier lifts and overall strength gains. This is where lifting straps come in. While some view straps as a crutch, they are a valuable tool for experienced lifters looking to overcome grip limitations and push their deadlift to new heights. This comprehensive guide will explore the benefits, drawbacks, and proper techniques for using lifting straps effectively in your deadlift training.

Understanding Grip Failure and its Impact

Before delving into the specifics of straps, let's address why grip failure is such a significant obstacle. The deadlift is a full-body movement requiring immense grip strength to maintain control of the bar throughout the lift. Your grip is the weakest link in the chain, and when it fails, the entire lift is compromised. This isn't just about missing a lift; repeated grip failures can lead to:

• Reduced Training Volume: You're forced to stop your sets prematurely, hindering overall training volume and progress.
• Muscle Imbalances: Focusing on grip strength over other muscle groups can lead to imbalances and potentially increase injury risk.
• Frustration and Plateauing: Constantly failing due to grip issues is incredibly frustrating and can lead to plateaus in strength gains.
• Increased Risk of Injury: A sudden loss of grip can cause the bar to drop unexpectedly, increasing the risk of injury to your hands, wrists, forearms, or even your back.

The Role of Lifting Straps

Lifting straps are essentially loops of durable material, typically nylon or leather, designed to secure the bar in your hands, bypassing your grip strength. By wrapping the straps around the bar and then around your wrists, the weight is secured, allowing you to focus solely on pulling the weight from the floor. This is particularly beneficial for:

• Increasing Training Volume: You can complete more sets and reps with heavier weights, leading to significant strength gains.
• Targeting Muscle Hypertrophy: By removing the grip limitation, you can fully exhaust your back, legs, and core muscles, promoting muscle growth.
• Overcoming Plateaus: Straps can help you break through plateaus caused by grip limitations, allowing you to continue progressing in your deadlift.
• Improving Technique: When grip isn't a concern, you can focus more intently on perfecting your deadlift form, leading to greater efficiency and reduced injury risk.

Types of Lifting Straps

Several types of lifting straps are available, each with its own advantages and disadvantages:

• Standard Lifting Straps: These are the most common type, typically made from nylon or leather. They're durable, relatively inexpensive, and easy to use.
• Figure-Eight Straps: These straps offer a more secure grip, distributing the weight more evenly across your wrists. They're often preferred by lifters who experience wrist discomfort with standard straps.
• Wrist Straps: These straps wrap around your wrists and attach to the bar, providing even more support and stability. They are particularly useful for those with weaker wrists.

Proper Technique for Using Lifting Straps

While using straps is relatively simple, proper technique is essential to maximize benefits and minimize risks:

1. Wrap the Straps: Wrap the strap around the bar, ensuring it's snug and secure. Leave enough slack to comfortably wrap the strap around your wrists.
2. Secure Your Wrists: Wrap the strap around your wrists, keeping them aligned and comfortable. Avoid overtightening, which can restrict blood flow.
3. Grip the Bar: Your grip should be overhand, just like a normal deadlift. Your hands are primarily for positioning, not gripping.
4. Perform the Lift: Execute the deadlift using proper form, focusing on engaging your back, legs, and core muscles.

When (and When Not) to Use Lifting Straps

While lifting straps offer many advantages, they're not appropriate for every lifter or every training phase. Consider these factors:

• Experience Level: Beginners should focus on building grip strength naturally before resorting to straps. Straps should be used strategically, not habitually.
• Training Goals: If your primary goal is to improve grip strength, using straps will hinder that progress.
• Lift Variations: For some deadlift variations, such as sumo deadlifts, straps may be less necessary due to a different grip position.
• Competition Rules: Check the rules of your powerlifting federation, as some may restrict or prohibit the use of lifting straps.

Building Grip Strength Alongside Strap Use

Using straps doesn't mean neglecting grip strength entirely. It's crucial to incorporate dedicated grip training exercises to maintain and improve your grip strength even while using straps for heavier deadlifts. These exercises can include:

• Farmers Walks: Carrying heavy dumbbells or kettlebells for distance.
• Grip Strengthener Training: Using various grip strengthener tools to improve both crushing and pinch grip strength.
• Dead Hangs: Hanging from a pull-up bar for as long as possible.
• Plate Pinches: Holding heavy plates together using your fingertips.

Conclusion:

Lifting straps are a powerful tool for overcoming grip limitations and maximizing deadlift potential. When used strategically and in conjunction with dedicated grip training, straps can significantly enhance strength gains and prevent plateaus. However, it's crucial to remember that straps are a supplemental tool, not a replacement for proper training and a strong grip. By understanding their benefits and drawbacks, and using them appropriately, lifters can safely and effectively leverage lifting straps to unlock new levels of deadlift strength. Always prioritize proper form and listen to your body; if you experience any pain, discontinue use and consult a medical professional.