Weightlifting straps are a tool advanced lifters use to enhance their performance. According to weightlifting expert Jim Schmitz, straps help improve your grip. If doing a difficult lift, using straps will allow you to focus on pulling the bar and not worry about proper grip. For some, using straps helps increase the weight load they can handle by forcing the grip. The Ironmind Company creates and retails products for serious body builders, including weighlifting straps.
Step 1
Slip your hand through the large loop in the strap. Leave your thumb outside the loop, so when inserting your hand, only slide four fingers into the loop.
Step 2
Pull the strap down so it covers the top of your wrist on both sides. The intersection of the strap, or smaller loop the holds the long section, should be on the palm side over the wrist. The strap only sits on the hand between the thumb and index finger. The rest of the strap is over the wrist. Let the long portion of the strap dangle toward the floor.
Step 3
Set the hand on top of the bar, palm down and let the strap fall from your arm past the bar on the opposite side as your fingers. Your fingers dangle on one side of the bar and the long end of the strap on the other.
Step 4
Wrap the strap under the bar and pull it back over the top, under the hand but over the bar. Continue the bar wrapping until the long end of the strap is completely gone.
Step 5
Twist the weight bar toward your body. This will tighten the connection between the palm and bar by increasing the tension in the strap. Repeat with the second hand.
Tips and Warnings
- The process is difficult for one person. You will probably need your spotter to do the wrapping for the second hand. Ironmind suggests you wrap the weak hand first. For instances, if you are right-handed, wrap the left grip first.
- Weightlifting wraps will help improve your grip, but experts, such as Schmitz, suggest you do not rely on straps completely. You must develop a strong grip independent of the straps. Ironmind warns that using straps can help, but overusing them will weaken your natural grip. Lifting with straps is an advanced technique. New lifters should not use them as they may cause injury.
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