How to Use Lifting Straps (The Right Way)
If you’re serious about pulling heavy weight, lifting straps aren’t optional — they’re a weapon. Whether you’re grinding through deadlifts, heavy rows, or shrugs, straps keep your grip from giving out before your muscles do. But here’s the catch: most people use them wrong.
In this guide, we’ll cover everything you need to know:
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What lifting straps are and why they matter
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The best exercises to use straps on
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A step-by-step guide to wrapping them properly
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Common mistakes to avoid
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Pro tips to get the most out of them
By the end, you’ll know exactly how to use lifting straps to pull more weight, build more muscle, and break through plateaus.
What Are Lifting Straps?
Lifting straps are simple but powerful tools: strong loops of material that wrap around your wrist and the barbell (or dumbbell) to give you extra grip support.
When your grip strength gives out before your back, traps, or hamstrings do, lifting straps make sure you can keep training the target muscle without your hands being the weak link.
Our Battle Bunker Weightlifting Straps are built for serious lifters:
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18 inches long — quick to wrap and lock in without excess bulk
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1.5 inches wide — strong enough to handle heavy pulls
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Heavy-duty cotton with reinforced stitching — built for years of abuse
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3mm neoprene padding — comfort + durability combined
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Non-slip texture — once you’re locked in, the bar isn’t going anywhere
Why Use Lifting Straps?
Your body is only as strong as its weakest link. For many lifters, that weak link is grip. Here’s why lifting straps are a game changer:
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Push Beyond Grip Failure – Don’t let forearms quit before your back.
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Target the Right Muscles – Focus on lats, traps, hamstrings without worrying about hand fatigue.
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More Reps, More Volume – Especially for hypertrophy training.
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Confidence Under Heavy Weight – Straps keep the bar locked so you can attack heavy sets.
When Should You Use Lifting Straps?
Lifting straps aren’t for every lift — you still need to build raw grip strength. But they shine when pulling movements get heavy:
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Deadlifts – Especially high-rep sets or when chasing PRs.
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Barbell Rows – Keeps the focus on lats, not forearms.
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Dumbbell Rows – Strap in and go heavy without worrying about grip.
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Shrugs – Perfect for high-volume trap work.
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Rack Pulls – Straps let you load up heavier than your grip can handle.
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Pull-Ups & Lat Pulldowns – Useful if your grip fails before your back.
👉 General rule: use straps for heavy pulling and volume work, not for every single set.
Step-by-Step: How to Use Lifting Straps
Here’s the exact process to get them locked in tight:
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Thread the Strap
Slide the end through the loop to make a circle. Put your hand through so the strap lays flat across your palm. -
Position on the Wrist
The strap should sit just below your wrist joint — snug but not cutting off circulation. -
Wrap Around the Bar
With your hand on the bar, take the loose end of the strap under and around the barbell. -
Tighten
Roll the bar slightly toward you while pulling the strap tight. This locks it in place. -
Grip and Lift
Keep your hand closed over the strap and bar. The strap should support your grip so you can focus on the lift.
Common Mistakes to Avoid
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❌ Using Straps Too Early – Don’t strap in for warm-ups. Build your grip naturally first.
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❌ Loose Wrapping – If the strap isn’t tight, it won’t help. Always cinch it down.
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❌ Over-Reliance – Straps are a tool, not a crutch. Mix in raw grip work.
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❌ Wrong Placement – Too high on the wrist can cut circulation. Too low can slip.
Pro Tips for Maximum Results
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Chalk + Straps = unbreakable grip.
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Practice wrapping with both hands — speed matters between sets.
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Use straps strategically — save them for heavy sets, PR attempts, and high-rep back work.
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Pair with a solid lifting belt (like the Battle Bunker Hybrid Belt) for full pulling power.
FAQs About Lifting Straps
Q: Do lifting straps make you weaker?
A: No. They let you push the target muscle harder. Just train grip separately.
Q: Can I use straps for Olympic lifts?
A: Not recommended. Snatches and cleans need free wrist rotation.
Q: Are 18-inch straps long enough?
A: Yes — in fact, they’re faster to wrap and perfect for bodybuilding, powerlifting, and hybrid training. Longer straps (22–24") are bulkier and slower, but some strongmen prefer them.
Q: How long do straps last?
A: With quality straps like Battle Bunker’s, expect years of use. Avoid cheap straps that fray in weeks.
Final Word
Lifting straps aren’t cheating — they’re smart training. If your grip is holding you back, you’re leaving gains on the table. Learn how to use lifting straps correctly and you’ll lift heavier, build more muscle, and finally break through plateaus.
👉 Grab your pair of Battle Bunker Weightlifting Straps today. Built with 18" heavy-duty cotton, non-slip grip, and padded comfort, they’re designed for lifters who demand more from their training.
