Often when lifting heavy weights, your grip will give out well in advance of the muscles you are trying to work. You could attempt to get a stronger grip using certain exercises, but wrist straps will be the fastest method of increasing the amount of weight you can hold. The most common exercises that require a strong grip would be deadlifts and shrugs. Using weightlifting straps can help you lift heavier weights that you may not have thought possible. Proper placement of the straps is key so that injury does not occur.
Step 1
Take the end of the strap and pull it through the loop at the other end of the strap. More advanced straps may have a Velcro mechanism instead of a looping mechanism.
Step 2
Place the straps around the wrist above the hands.
Step 3
Pull the straps so that they are tight around the wrist. The hanging portion of the strap should be on the same side of your hand as your palm.
Step 4
Wrap the hanging portion of the straps around the bar. Keep the wrapping within the width of your hand.
Step 5
Grab the wrapped straps and bar tightly.
Step 6
Perform the exercise.
Step 7
Open your hands when the exercise is finished. Pull your hands up to unwrap the straps.
Tips and Warnings
- Grip the bar firmly along with the straps. Do not allow the straps to hold the weight, which may cause them to break. Do not rely on straps all of the time. The International Sports Sciences Association recommends developing grip strength and using the straps only when heavier weights are being used.
- The American Council of Exercise states that if placement of the strap is placed too low, it may cause damage to the bones of the wrist. Never use a strap that is beginning to rip. Inspect straps before each use.
References
- "Fitness: The Complete Guide"; Frederick Hatfield, Ph.D.; 2004
- "ACE Personal Trainer Manual"; Cedric Bryant, Ph.D.; 2003
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