Heavy weight training, according to the National Strength and Conditioning Association, is an effective way to build large, strong muscles in a short period of time. Lifting straps can be an effective tool to instantly boost the amount of weight you are able to handle in exercises such as the dumbbell row and deadlift. A simple strap that attaches your hands to the weight, lifting straps improve your ability to grip heavy weights, leading to more productive workouts. Use them correctly to make the most of your time in the weight room.
Step 1
Choose your strap. Pick a wrist strap that is comfortable and fits your hand size and strength. A thin wrap may not hold up to very heavy weights while a very stiff, thick wrap may be difficult to wrap your hand around. Use a wrap that is about 12 inches long. This will give you enough material to wrap around the weight without having too much slack.
Step 2
Loop the wrap. Each lifting strap has a small loop on one end. Thread the opposite end of the strap through the loop, making a slip knot. Do not pull the slip knot tight. Leave a loop with a diameter of about 4 inches.
Step 3
Place the wrap around your wrist. The small loop should be on the inside of your wrist with the loose end of the strap against the palm of your hand. Because the strap is flat, the loose end will cross your palm at an angle. Make sure the strap crosses the space between your thumb and index finger. If performing a two-handed exercise, repeat with your other hand.
Step 4
Wrap the strap around the barbell. Grasp the weight with the strap in between your hand and the weight. Before lifting the weight, make sure the strap is wrapped firmly around the weight. You do not need to wrap the strap around the weight multiple times. Once is enough. If using one hand, you may pull the strap tight with the opposite hand. If both hands are strapped, loosely wrap the strap around the bar and tighten it with a twisting motion of your hand. This may be difficult at first but will be easier with practice.
Step 5
Lift the weight. Tightly grip the bar and begin your exercise. Although you are wearing the straps, you must still make an effort to hold the weight. Use the straps to enhance, not replace, your grip strength. Wrist straps are designed so that you can quickly let go of the bar in the event of an emergency.
Tips and Warnings
- Use lifting straps sparingly so that your grip strength develops along with everything else.
- Wrist straps are not designed to treat or manage injury.
Things You'll Need
- Wrist straps
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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