How Do You Use Lifting Straps? A Step-by-Step Guide

When you walk into any serious gym, chances are you’ll spot someone meticulously wrapping cloth around their wrists and a loaded barbell. Those simple loops—lifting straps—are more than just accessories; they’re the secret weapon serious lifters use to push past grip fatigue, protect their wrists, and focus purely on the muscles they want to target. Whether you’re chasing a new deadlift PR or adding volume to your back day, straps can be a game-changer—if you know how to use them right.

Lifting straps secure your hands to the bar, prevent grip failure, and allow you to lift heavier weights safely. To use them, thread your hand through the loop, wrap the tail tightly around the bar 2–3 times, rotate the bar to lock tension, and maintain a neutral wrist. Proper setup minimizes slippage, reduces wrist strain, and maximizes pulling performance.

But like any tool, misuse can lead to mishaps—from painful slippage at the bottom of a deadlift to unnecessary wrist strain. In this guide, we’ll dive into everything you need: the fabrics straps are made of, which style suits each lift, step-by-step wrapping technique, safety tips for beginners, how straps impact your grip over time, maintenance best practices, competition rules, and finally, how Szoneier can help you customize straps for your brand. Let’s wrap up our sleeves and get started—literally!

What Materials Are Lifting Straps Made Of?

Lifting straps come in cotton, polyester, nylon, and blended synthetics—each offering different levels of comfort, durability, and grip.

Lifting straps are commonly made from cotton (soft but absorbs sweat), polyester (durable and moisture-resistant), nylon (the strongest with zero stretch), or blends that balance comfort and lifespan. Cotton is beginner-friendly but requires frequent replacement. Polyester resists moisture and keeps its shape under heavy loads. Nylon straps handle thousands of pounds without stretching but feel stiffer. Blended straps aim to offer the best of both worlds.

Cotton Straps

Cotton is soft on the skin, easy to break in, and generally affordable ($10–15/pair). However, it absorbs sweat and can fray after 6–12 months of heavy use. For lifters who train 2–3 times per week under 70% of their max, cotton works well.

Polyester Straps

Polyester resists moisture, doesn’t stretch much, and holds up under frequent use. At $15–25/pair, these straps are gym staples for those who lift moderately heavy (70–85% 1RM) and prefer low-maintenance gear.

Nylon Straps

Nylon is the workhorse material—no stretch, extreme tensile strength (3,000–10,000 lbs), and a lifespan of 2–3 years even under brutal loads. The trade-off: initial stiffness that softens over time, and a slightly higher price ($20–35/pair).

Blended Straps

Combining cotton and synthetic fibers, blends balance comfort with durability. Expect medium sweat resistance, moderate stretch resistance, and a lifespan of 12–18 months. Price varies by ratio and brand, typically $18–28/pair.

Which Types of Lifting Straps Are Right for Your Workout?

Different exercises call for different strap styles: lasso (loop), figure-8, closed-loop (Olympic), or hook straps.

Lasso straps wrap around your wrist and bar for a secure hold—ideal for deadlifts, rows, and pull-ups. Figure-8 straps loop under your wrist and bar for maximum security on heavy pulls. Closed-loop straps slip on quickly, making them popular in Olympic lifts where speed matters. Hook straps feature metal or plastic hooks that bear load—great for rehab or shrugs. Choose based on lift type, weight, and how fast you need to release.

Lasso (Adjustable Loop) Straps

• Best for: Deadlifts, barbell rows, shrugs, pull-ups.
• Pros: Highly secure, adjustable tension, relatively easy to learn.
• Cons: Takes practice to wrap quickly under fatigue.

Figure-8 Straps

• Best for: Max deadlifts, strongman events.
• Pros: Virtually impossible for the bar to slip.
• Cons: Slow to remove—beware on Olympic lifts where timely bar drop is crucial.

Closed-Loop (Olympic-Style) Straps

• Best for: Snatches, clean pulls, CrossFit workouts.
• Pros: Fast on/off, minimal setup time.
• Cons: Less secure under extreme loads; better for moderate–heavy weights.

Hook Straps

• Best for: Shrugs, rehab lifts, those with compromised grip.
• Pros: Nearly zero grip required, ideal for injury recovery.
• Cons: Can feel unnatural, limit wrist mobility.

How Are You Supposed to Use Lifting Straps?

Proper technique turns straps into an extension of your hands—ensuring slip-free heavy pulls and minimizing wrist strain.

To use lifting straps correctly, slip your hand through the loop so the tail points toward your thumb, lay the strap flat under your palm, then wrap the tail tightly around the bar 2–3 times. Rotate the bar backward to lock tension, keep your wrist neutral, and maintain slight finger contact. This setup ensures a secure grip, lets you handle heavier loads safely, and reduces the risk of slippage or wrist discomfort.

1. Hand Insertion & Alignment Slide your hand into the loop with the tail emerging toward your thumb—this orientation allows natural tension when you wrap.
2. Palm & Bar Positioning Lay the strap flat under your palm so there are no folds. Position your hand so that your palm and first two fingers fully contact the bar, maximizing leverage.
3. Wrapping Technique Start the first wrap under the bar, then fold the tail over and under two more times. Pull each wrap snug, but not so tight that it cuts off circulation.
4. Locking Tension Rotate the bar backward (toward you) to tighten the straps further. This rotation is critical—it transforms loose wraps into a locked, indestructible grip.
5. Wrist & Finger Engagement Keep your wrist straight, in line with your forearm, to avoid strain. Allow your fingertips to lightly engage the bar—straps support your grip, but your hands still guide control and bar path.
6. Common Pitfalls to Avoid
   • Loose wraps: lead to bar slippage.
   • Over-wrapping: blood flow issues.
   • Uneven tension: imbalanced lifts and potential injury.

Are Lifting Straps Safe for Beginners and Intermediates?

When used judiciously, straps are safe for newbies and intermediates—but should complement, not replace, grip training.

Lifting straps are safe for beginners and intermediates if used strategically on heavy sets only. They reduce grip fatigue, allowing focus on form and target muscles. However, overreliance can hinder natural grip development. A balanced approach: no straps on warm-ups or accessory lifts, straps on top working sets. Include dedicated grip work—farmer’s walks, hangs, pinch grips—2–3 times per week to build raw strength alongside strap use.

1. Benefits for New Lifters
   • Builds confidence under load
   • Teaches correct movement patterns without grip as the limiter
   • Helps avoid form breakdown due to grip fatigue
2. Risks of Overuse
   • Underdeveloped forearm and hand muscles
   • Psychological reliance—“I can’t lift without straps”
   • Potential wrist discomfort if wrapped too tightly
3. Optimal Integration
   • Warm-up & tech sets: Strap-free
   • Heavy compound sets (≥80% 1RM): Use straps
   • Grip accessory days: Strap-free farmer carries, plate pinches
4. Sample Weekly Plan

Do Lifting Straps Affect Your Grip Strength Over Time?

Straps can boost volume but may stall grip gains if overused—balance is key.

Research shows lifters using straps on top sets increase pulling volume by 12–18%, yet overuse across all sets correlates with a 10–15% slower grip strength improvement. The solution: use straps on heavy (≥85% 1RM) and high-volume sets only. Complement with raw‐grip exercises like farmer’s carries, dead hangs, and plate pinches. This hybrid approach maximizes pulling performance while steadily building natural grip endurance.

Research Findings

• 2024 Strength Journal: Strapped top sets → +15% volume
• Grip accessory training → +20% grip endurance over 8 weeks

Physiological Mechanisms

• Straps offload forearm flexors, reducing fatigue of finger flexors
• Raw grip training stresses tendons and small stabilizer muscles

Periodization Strategies

• Strength Block (4–6 weeks): Top sets with straps, maintain 1–2 raw‐grip sessions
• Grip Emphasis Block (2–3 weeks): Minimize straps, focus on holds, carries

Case Comparison

How Can You Maintain and Care for Your Lifting Straps?

Proper cleaning and inspections double strap lifespan, saving money and preventing mishaps.

To prolong lifting straps: hand-wash in warm water with mild soap every 3–4 weeks, air-dry fully (no machine dryer), and inspect monthly for fraying or loose stitching. Cotton straps need washing more often (biweekly) due to sweat absorption. Polyester/nylon straps can go longer between washes. Replace straps when fibers break or seams unravel—never risk a mid-lift failure.

Cleaning Protocol

• Soak in warm water + gentle detergent for 10 minutes
• Gently scrub with soft brush on stained areas
• Rinse thoroughly to remove all soap residue
• Hang air-dry away from direct sunlight or heat

Inspection Checklist

• Look for frayed edges or broken fibers
• Check stitching for loose or missing threads
• Feel for stiff or thin spots indicating material breakdown

Common Repairs

• Minor frays: trim loose threads with scissors
• Loose stitching: reinforce with heavy-duty thread if you’re handy
• Major damage: replace straps immediately

Cost-Benefit Analysis

Which Competitive Sports Allow Lifting Straps?

Strap rules differ: banned in most powerlifting/Olympic meets, permitted in strongman and general training.

In powerlifting federations like IPF and USAPL, and in Olympic weightlifting competitions, lifting straps are banned—raw grip is part of the test. Strongman events universally allow straps (axle deadlifts, frame carries). CrossFit competitions also prohibit straps. In bodybuilding and general gym use, straps are unrestricted. Always verify the rulebook of your specific federation before competition day.

Powerlifting

• IPF, USAPL, and most federations: No straps
• Grip strength is a judged component of the deadlift

Olympic Weightlifting

• Snatch and clean & jerk: No straps
• Training: straps common to preserve hands during heavy pulls

Strongman

• Events (Axle, 18″ Deadlift, Stone) → Straps allowed
• Some variations: straps optional for fair competition

CrossFit & General Use

• CrossFit Games/Regionals: No straps
• Commercial gyms/bodybuilding: unlimited strap use

Ready to Customize Your Own Straps? Szoneier’s OEM & Private-Label Solutions

You’ve learned the ins and outs of using lifting straps—now let’s talk business. Szoneier has 18+ years of expertise in webbing R&D, manufacturing, and sales. We help brands, gym chains, and retailers create premium custom straps:

• Material Options: Nylon, polyester, cotton, blends
• Style Choices: Lasso, figure-8, closed-loop, hook
• Customization: Colors, woven or printed logos, packaging
• MOQ & Lead Times: As low as 50 pcs, samples in 5–7 days, bulk in 3–4 weeks
• Quality Assurance: 100% inspection, tensile testing (up to 10,000 lbs)

Ready to elevate your brand? Contact our Szoneier team today for a free sample and quote. Let’s build stra