When lifting weights, it is essential to protect your wrists from strain or injury. Wrist straps are an effective tool that weightlifters use to improve stability and reduce wrist strain during heavy lifting. But what exactly are they, and how can they help beginners?

What Are Wrist or Lifting Straps?

A weightlifting wrist strap, or lifting strap, is designed to support your wrists and enhance your grip on weights. Made from durable materials like cotton, nylon, or leather, wrist straps loop around both your wrist and the bar, helping you securely lift heavier weights during exercises like deadlifts, lat pulldowns, and rows. They are beneficial for both beginners and advanced lifters, but it’s essential to choose the right type of strap to match your training style.

What Happens When You Lift with a Wrist Strap?

When using wrist straps, they act as an extension of your hand, allowing your grip to last longer and handle more weight. By wrapping the strap around the bar, you create a secure connection, reducing strain on your wrists and forearms. This support helps you focus on muscle engagement rather than grip strength, so you can complete more reps or handle heavier weights.

In simpler terms, wrist straps increase your grip and allow you to lift more weight than you could with just your hands, making them a popular tool among bodybuilders and powerlifters.

Types of Weightlifting Straps

There are three main types of lifting straps: closed-loop lifting straps, lasso lifting straps, and figure-eight lifting straps. Each offers a different level of support, so choose based on your specific needs.

 Closed-Loop Lifting Strap

Also called Olympic weightlifting straps, closed-loop straps are ideal for Olympic-style lifts, where you need to quickly release the bar, such as clean-and-jerk or snatch lifts. While easy to remove, they don’t provide as secure a grip as other strap types, so they’re less suitable for deadlifts or heavy rows. 

Lasso Lifting Strap

The lasso lifting strap loops around your wrist with an extra length that can wrap around the bar multiple times, providing a stronger grip. It’s versatile and is perfect for exercises requiring extra stability, such as deadlifts and rows. For beginners, look for lasso straps with extended lengths and added padding for extra comfort.

How to Use a Lasso Lifting Strap?

1. Wrap the strap around your wrist.
2. Take the hanging end and wrap it around the bar.
3. Tighten the strap by twisting it securely around the bar for a snug fit.

Figure-Eight Lifting Strap

Figure-eight straps loop around your wrist and the bar in a figure-eight shape, creating a highly secure grip. These are ideal for maxing out on deadlifts, as they keep the bar firmly attached to your wrist, allowing for heavy lifting without fear of the bar slipping. However, they’re less versatile for other exercises.

Why Wear Wrist Wraps? Benefits of Using Lifting Straps

Using lifting straps can be somewhat controversial, as some believe they offer an “unfair advantage.” However, for beginners, they’re essential to prevent injury and improve lifting performance safely. Here are the primary benefits:

1. Lift Heavier Weights for Longer Periods
   Lifting straps support your wrists, allowing you to maintain proper form and lift heavier weights without worrying about grip failure.

2. Provide Comfort
   For beginners who may struggle with weak grips or sweaty palms, straps reduce discomfort, allowing you to focus on lifting without slipping.

3. Reduce Grip Fatigue
   By eliminating grip limitations, straps help you lift closer to your potential max. This enhances muscle engagement and helps you make faster progress.

4. Lower Risk of Wrist Injury
   Straps reduce the strain on your wrists, preventing weights from slipping and potentially causing injury.

Common Mistakes to Avoid When Using Wrist Straps

To ensure you get the most out of your wrist straps, here are some common mistakes beginners should avoid:

• Not Tightening Enough: If the strap is too loose, it can cause instability. Always secure the strap snugly around your wrist and the bar.
• Using Straps on Light Weights: Wrist straps are best reserved for heavy lifting. Overuse can lead to weaker grip strength over time.
• Poor Strap Placement: Position the strap correctly on your wrist; it should fit comfortably without sliding up and down.

How to Use Lifting Straps Properly?

Here’s a step-by-step guide to using lifting straps effectively:

1. Thread the Ends: Thread the ends of lasso straps through their loops.

2. Wrap Around Your Wrist: Place the strap around your wrist or hand.

3. Tighten: Pull the strap snug around your wrist.

4. Secure to the Bar: Wrap the loose end around the bar, going under and then over.

5. Grip and Tighten: Place your hands over the wrapped strap to secure it in place, leaving a slight excess hanging.

For other strap types, the process will vary slightly, but the goal is always to create a tight, secure connection between your wrist and the bar.

Exercises Where Lifting Straps Are Helpful

If you’re looking to improve both strength and muscle size, lifting straps can make a difference in the following exercises:

1. Deadlift

2. Rack Pulls

3. Lat Pulldowns

4. Pull Ups

5. Shrugs

How to Choose the Right Wrist Strap?

Selecting the correct wrist strap ensures you stay safe and comfortable during lifting sessions. Here’s what to consider:

1. Wrist Safety
   Ensure the strap fits well and doesn’t slide. A loose strap can cause discomfort and potential injury, while one that’s too tight may restrict movement.

2. Quality
   Choose durable materials like cotton or leather that won’t easily wear out. High-quality straps provide more support and won’t cut into your wrist.

3. Length
   Straps come in various lengths, usually between 30 cm and 76 cm. For most men, around 50 cm is ideal, while 30 cm works well for women.

4. Size
   Make sure the strap size fits snugly around your hand and wrist to avoid slipping.

5. Price
   While budget-friendly options exist, it's often worth investing in a more durable pair of straps, as they'll offer better support and last longer.

Frequently Asked Questions (FAQ)

Are wrist straps safe for beginners?
Yes! Wrist straps are especially helpful for beginners because they reduce wrist strain and allow new lifters to focus on form and building strength.

How often should I use wrist straps?
Use straps for heavy lifts where grip might limit performance. Avoid using them on lighter sets to maintain grip strength.

Do wrist straps weaken your grip?
Over-reliance on straps can reduce grip strength over time, so balance their use with grip-strengthening exercises.

Conclusion

Weightlifting straps are a valuable addition for beginners and seasoned lifters alike. They enhance grip strength, add comfort, and help protect your wrists while allowing you to lift heavier weights. With the right type and fit, lifting straps can help you make faster progress and achieve your lifting goals.

Ready to start your weightlifting journey? Investing in quality wrist straps can make a big difference in your lifting experience. Morgan Sports offers high-quality wrist straps made from 100% reinforced cotton with neoprene inserts for extra comfort, so you can lift confidently and push past your limits. Start lifting smarter and reach new personal records!

Contact us for more details!

Sources
https://www.menshealth.com/fitness/a19531705/lifting-straps-for-weightlifting/ 
https://www.gymreapers.com/blogs/news/how-to-use-lifting-straps 
https://www.wikihow.fitness/Use-Lifting-Straps