Lifting Straps 101: How, When, and Which Type to Use
Lifting straps help you train your back and posterior chain without grip giving out first. Used correctly, they let you push sets harder on deadlifts, rows, RDLs, and shrugs while keeping technique strict. This guide explains how to wrap loop/lasso straps, when to use them, how figure-8 straps differ, and includes a short deadlift tutorial.
What Lifting Straps Do (and Don’t Do)
- They assist grip so larger muscles can be trained closer to true capacity on pulls.
- They don’t replace grip training—use them strategically on heavy or high-volume sets.
- They’re not for competitions that ban them (always check your federation rules).
Overview: why straps help and basic setup (loop/lasso and Olympic variations).
Types of Lifting Straps
Loop/Lasso Straps
Most versatile for general strength work. The loose end “lassos” around the bar one to two wraps for security, but still lets you bail quickly.
Figure-8 Straps
Max security for heavy deadlifts. The strap loops around the wrist and bar twice in a “8” configuration to lock you to the bar. Best for heavy pulls; not ideal when you need to release quickly between reps.
| Type | Best For | Pros | Cons |
|---|---|---|---|
| Loop / Lasso | Deadlifts, rows, RDLs, shrugs | Versatile, quick release, great for volume | Slightly less locked-in than figure-8s |
| Figure-8 | Heavy/max deadlifts | Ultra-secure, eliminates grip slip | Slower to release; less versatile |
Quick breakdown of loop/lasso, closed loop, open loop, and figure-8 straps.
How to Wrap Loop/Lasso Straps (Step-by-Step)
- Thread your hand through the loop so the tail lies across your palm.
- Place your hand on the bar; run the tail under and then over the bar once or twice.
- Cinch by rotating the bar toward your fingers; keep the wrist neutral.
- Repeat on the other hand before taking slack out of both straps.
Figure-8s: great for heavy deadlifts when you don’t want grip to be the limiter.
When to Use Straps (and When to Skip Them)
- Use them on heavy sets or high-volume pulling when grip fails before back/hips.
- Skip them on lighter technique work and warm-ups to keep building raw grip.
- Mix intelligently: train raw first, strap up as the load or volume climbs.
Battle Bunker Weightlifting Straps
Secure, durable straps designed for deadlifts, rows, and RDLs. Quick wrap, strong hold, and a comfortable feel so you can focus on the pull.
- Reinforced stitching and abrasion-resistant webbing
- Comfortable contact surface for long sets
- Fast on/off between working sets
Deadlift Tutorial: Clean Setup with Straps
- Stance: Mid-foot under bar; shins about one inch away.
- Grip: Wrap straps as above. Set hands just outside legs.
- Back set: Brace hard; lats down; neutral spine.
- Pull: Push the floor away; bar tracks the legs; lock out hips and knees together.
- Return: Hinge down; keep bar close; reset if strap tension loosened.
Common Mistakes to Avoid
- Over-wrapping so tight you can’t release between reps.
- Wrist hyperextension instead of neutral; leads to forearm discomfort.
- Using straps on every set; save them for heavy or volume work.
Battle Bunker Weightlifting Straps
Built to lock in your grip without tearing up your wrists. Ideal for deadlifts, rows, and any pull where the bar slips before your back does.
- Durable webbing with secure stitching
- Comfort-focused wrist feel
- Reliable under heavy loads
Frequently Asked Questions
Are lifting straps cheating?
No. They’re a training tool. You should still build raw grip, but straps let you overload your back and posterior chain when grip would otherwise cut sets short.
Should beginners use lifting straps?
Yes, but sparingly. Train raw on warm-ups and technique work. Strap up when grip fails before the target musculature so you can keep progressing.
Can I use straps for pull-ups?
You can, but most lifters reserve them for barbell and dumbbell pulls. If grip limits high-rep pull-ups during hypertrophy blocks, straps can help you accumulate quality volume.
Loop/lasso or figure-8 for me?
Choose loop/lasso for versatility and faster release during sets; choose figure-8 for maximum security on heavy deadlifts.
Quick Strap-Up Pulling Session (15 Minutes)
- Deadlift — 4 × 5 (strap up for top 2 sets)
- Barbell Row — 4 × 8 (strap up if grip limits back work)
- RDL — 3 × 10 (slow eccentric; bar tight to legs)
Warm up and build raw grip on the early sets; use straps once the load or volume forces your grip to fail first.
Related Gear
Ready to pull with purpose? Get your Battle Bunker Weightlifting Straps and put this guide to work.
