If your grip gives out before your back during heavy deadlifts, rows, or pull-ups, you’re not alone. Grip strength is often the first thing to fail during heavy pulling exercises. That’s where lifting straps become one of the most valuable gym accessories.
In this guide, you’ll learn how to use lifting straps correctly, how to wrap them around a barbell, when to use them, and the most common mistakes to avoid. By the end of this article, you’ll know exactly how to get the most out of your lifting straps for deadlifts and other pulling movements.
Quick Answer
- Put the straps on your wrists.
- Grip the bar.
- Wrap the strap around the bar.
- Tighten it by rotating the bar.
- Repeat with the other hand.
- Perform your lift.
How to Use Lifting Straps Correctly (Step-by-Step)
Step 1: Identify the Left and Right Strap
Before putting the straps on, make sure they form opposite loops.
When laid side by side:
- The left strap and right strap should mirror each other.
- This allows both straps to wrap around the bar naturally.
If both straps form the same loop direction, one hand will wrap incorrectly and won’t tighten properly.
Step 2: Wear the Straps Correctly
Slide your hand through the loop and tighten it around your wrist.
The long strap should always come out on the thumb side of your hand, not the little-finger side.
This positioning allows the strap to wrap naturally around the bar during pulling movements.
The strap should fit snugly without restricting circulation.
Step 3: Grip the Bar Normally
Place both hands on the bar using your normal grip.
Your hand stays on top of the bar, while the loose end of the lifting strap hangs underneath.
Do not wrap the strap over the top of the bar, as it won’t tighten correctly.
Step 4: Wrap the Strap Under the Bar
Using your free hand, take the loose end of the strap and feed it underneath the barbell, then wrap it around the bar toward your palm.
The strap should:
- Stay flat
- Not twist
- Wrap tightly around the bar
Remember:
✅ Strap goes UNDER the bar
✅ Hand stays OVER the bar
This is the correct technique for standard cotton or polyester lifting straps.
Step 5: Tighten by Rotating the Bar
After wrapping the strap, rotate the barbell slightly toward your body.
This removes slack and tightens the strap automatically.
Your wrist and the bar should now feel securely connected without needing to squeeze the bar excessively.
Step 6: Lift With Proper Form
Repeat the same process for the other hand.
Once both straps are secure, perform your deadlift, row, shrug, or pull-up using proper technique.
Avoid jerking the weight to tighten the straps. Instead, create tension before starting the lift.
Recommended Gear
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Swirl Lifting Straps
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Red Cloud Lifting Straps
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Red Centipede Lifting Straps
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Dark Warrior Lifting Straps
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What Are Lifting Straps?
Lifting straps are gym accessories designed to improve your grip during heavy pulling exercises. They wrap around your wrist and the barbell, allowing you to hold heavier weights without your grip failing first.
They are commonly used for:
- Deadlifts
- Romanian Deadlifts
- Barbell Rows
- Dumbbell Rows
- Pull-Ups
- Shrugs
- Lat Pulldowns
If you’re unsure whether you need lifting straps or wrist wraps, read our Lifting Straps vs Wrist Wraps guide.
🔗 Internal Link: Lifting Straps vs Wrist Wraps
Why Use Lifting Straps?
Many lifters stop a heavy set because their hands lose grip before their back muscles are fully worked.
Lifting straps help solve this problem by reducing grip fatigue, allowing you to focus on the muscles you’re actually training.
Benefits
- Better grip
- Lift heavier safely
- Better mind-muscle connection
- More effective back workouts
- Less grip fatigue
- Great for bodybuilding and strength training
When Should You Use Lifting Straps?
Use lifting straps when your grip becomes the limiting factor.
Ideal exercises include:
- Heavy Deadlifts
- Romanian Deadlifts
- Barbell Rows
- Dumbbell Rows
- Shrugs
- Pull-Ups
Avoid using straps on every set. Continue training your natural grip strength during warm-ups and lighter
Best Exercises for Lifting Straps
Lifting straps work best for pulling exercises where grip is the limiting factor.
Deadlifts
The most common exercise for lifting straps. They allow you to focus on your posterior chain without your grip failing first.
Barbell Rows
Perfect for maximizing back engagement while reducing grip fatigue.
Romanian Deadlifts
Maintain tension on your hamstrings without worrying about your grip.
Dumbbell Rows
Great for high-rep sets and heavy rows.
Pull-Ups
Helpful during advanced sets when your forearms become fatigued.
Shrugs
Ideal for heavy trap training where grip often limits performance.
Final Thoughts
Learning how to use lifting straps correctly can improve your performance during deadlifts, rows, shrugs, and other pulling exercises. By following the proper technique, you’ll reduce grip fatigue, improve training quality, and keep the focus on the muscles you’re trying to build.
If you’re looking for durable, comfortable lifting straps built for serious training, explore the ZokuGear Lifting Straps collection. With premium polyester webbing, soft neoprene padding, and reinforced stitching, they’re designed to support every heavy pull.
Train smarter, lift heavier, and let your back—not your grip—be the reason your set ends.
Frequently Asked Questions
Do lifting straps make your grip weaker?
No. When used only for heavy working sets while continuing to train your grip on lighter sets, lifting straps do not automatically weaken your grip.
Should beginners use lifting straps?
Yes. Beginners can benefit from lifting straps once grip begins limiting heavy pulling exercises. However, they should still build natural grip strength over time.
Can I use lifting straps for pull-ups?
Yes. They’re especially useful during high-volume pull-up sessions or when grip fatigue becomes the limiting factor.
Should I use lifting straps on every deadlift set?
No. Use them mainly for heavy working sets while performing warm-ups without straps.