Lifting Straps 101: Finding the Right Fit for Your Training

1. Lasso Straps: Most Versatile

Lasso straps are the most commonly used type of lifting strap and are highly recommended for people of all levels. Their versatility makes them ideal for a wide range of exercises, including heavy barbell movements such as deadlifts and rows. You can also wrap them around the handles of exercise machines to focus more on the target muscle instead of your grip.

Features:

• Beginner-friendly: Lasso straps are easy to use, making them perfect for those new to lifting straps.
• Versatility: Suitable for various exercises, they offer general support in the weight room.
• Comfort: Most lasso straps feature neoprene padding on the inside to protect your wrists from discomfort during heavy lifts.

How to use: To use a lasso strap, thread the loose end through the loop to create a second loop. Slide your wrist through the loop and tighten it. Wrap the long end around the barbell or dumbbell to secure your grip.

Pro tip: Position the barbell between the loop and your palm for a really solid grip.

2. Figure 8 Straps: Maximum Grip for Heavy Barbell Movements

Figure 8 straps are designed for lifters who need maximum grip security, particularly during heavy deadlifts. They provide unparalleled grip support by looping around both the wrist and the barbell, effectively locking you in place.

Features:

• Maximum security: Provides the highest level of grip support, ensuring your grip is no longer a limiting factor.
• Durability: Generally constructed from thick, rugged materials, figure 8 straps can handle the heaviest of lifts.
• Easy to use: Easier to put on securely than any other strap

How to use: Slide your wrist through one loop, wrap the strap under the barbell, and place your wrist through the second loop. This configuration ensures a secure hold on the barbell.
Pro tip: Loop the strap 1-2″ wider than your intended grip and then shift your hand inwards for a tighter and more secure grip.

3. Closed Loop Straps: Ideal for Olympic Lifting

Closed-loop straps are specifically designed for Olympic weightlifting. Their unique design allows for a secure grip while also providing the ability to quickly release the bar if needed, which is essential for safety during exercises like snatches and cleans.

Features:

• Quick Release: The short design of closed-loop straps allows for easy disengagement from the bar, reducing the risk of injury.
• Durability: Made from high-quality materials, they can withstand the demands of heavy Olympic lifts.

How to use: Slip your wrist through the sewn loop and wrap the strap around the barbell. The shorter length allows for a secure grip while enabling quick release if necessary.

4. Open Loop Straps: For Old-School Purists

Open-loop straps are generally preferred by some old-school lifters. They require a higher level of skill to use effectively, as they do not feature a pre-formed loop like other types.

Features:

• Customization: Allows for a personalized wrap and grip technique.
• Minimalist Design: Offers a more direct connection between the lifter and the barbell.

How to use: Place one end of the strap under your wrist and wrap it around the barbell, securing it with your grip.

Choosing the Right Lifting Strap for Your Training

When selecting a lifting strap, consider your specific lifting goals and experience level. Here’s a quick guide:

• General use: Use a pair of high-quality lasso straps for their versatility and ease of use.
• Olympic lifters: Opt for closed-loop straps to facilitate quick release during complex lifts.
• Deadlift specialists: Use figure 8 straps for maximum grip security during heavy deadlifts and rows.
• Old-school: Try open-loop straps if you want a minimalist approach and customizable grip.

Wrapping Up

Lifting straps are invaluable tools that can help you lift heavier weights and focus on form by providing additional grip support. Whether you’re a beginner or a seasoned lifter, choosing the right type of strap can increase the overall quality of your training.