Note: All scientific research, studies, and expert insights mentioned throughout this article are fully referenced at the end, allowing you to explore the evidence behind each claim in more detail.View References
Lifting straps are simple yet effective training tools designed to improve your grip on weights during pulling exercises. They typically consist of a woven fabric strap that wraps around your wrist at one end and the barbell, dumbbell, or handle at the other end, creating a secure connection between your hand and the weight.
The primary function of lifting straps is to reduce the burden on your grip strength, allowing other muscle groups to work harder without being limited by how long you can hold onto the weight. This is particularly valuable during exercises where grip strength often becomes the limiting factor before the target muscles reach proper stimulation.
Research published in Physiology & Behavior demonstrates that lifting straps can improve mechanical performance during deadlifts and other pulling exercises. The study found that when participants used lifting straps, they were able to maintain better velocity and power output throughout multiple sets compared to when lifting without straps 1.
This improvement occurs because grip strength often fails before the larger, primary muscles being targeted. When your grip no longer becomes the limiting factor, you can focus on properly stimulating the intended muscle groups for greater strength and hypertrophy gains.
Contrary to what some might expect, proper use of lifting straps doesn't necessarily weaken your grip over time. In fact, research indicates that lifting straps can help maintain and even improve grip strength over the course of a training session.
A study examining the ergogenic effects of lifting straps found that participants who used lifting straps during deadlifts experienced better maintenance of grip strength throughout their workout and faster grip strength recovery following training compared to those who didn't use straps. This suggests that by preventing premature grip fatigue, lifting straps may actually support long-term grip development 1.
Beyond the physical benefits, lifting straps offer psychological advantages too. Research shows that perceived exertion was lower when lifting straps were used during deadlifts, while perceived grip security and power were greater.
This increased confidence can lead to improved performance, as lifters feel more secure in their ability to control the weight throughout the movement. The reduced mental focus on grip allows for better concentration on proper form and muscle activation 1.
Lifting straps can lighten the grip while reducing tension in ligaments, tendons, and muscles of the hand and forearm, which can alleviate strain on these areas. This reduction in strain may decrease the risk of injuries such as tears or overloading caused by excessive loads 2.
For those who already have hand calluses or minor injuries from previous training sessions, lifting straps can offer added comfort during heavy lifts without compromising performance.
When your grip is no longer the limiting factor, you can focus more intently on the muscles you're trying to target. With the aid of lifting straps, you can reduce the need to focus solely on gripping a barbell or pull-up bar, allowing you to concentrate more on executing proper technique and engaging the targeted muscles.
This improved mind-muscle connection can lead to better muscle activation and potentially greater hypertrophy over time 2.
Lifting straps are most beneficial during exercises where grip strength commonly becomes the limiting factor. These typically include:
The purpose of straps is to allow us to lift more than we could without them, both in terms of weight and volume. The trick is using them to our advantage and not to our detriment. This means being strategic about when you implement them in your training 3.
If you find that your grip consistently fails before your target muscles reach proper stimulation, lifting straps may be appropriate. For example, if you can deadlift 400+ lbs with your legs and back but struggle with grip, straps can help you lift more weight.
In such cases, using straps allows you to continue challenging your posterior chain muscles without being limited by grip strength 4.
Lifting straps can be particularly valuable during high-rep sets or when performing multiple sets of pulling movements. Research shows that the beneficial effects of lifting straps might be more profound during sets of multiple repetitions which are more common in training.
This is because grip fatigue accumulates over the course of a workout, and lifting straps help offset this fatigue, allowing you to maintain better technique and performance across all sets 1.
One of the fundamental qualities new lifters need to work to develop is grip strength and stamina along with general hand durability. There is absolutely no need for beginners to use straps even for pulling—they're not operating anywhere near their physical limits because what's limiting them at that stage is technical ability and/or mobility.
Beginners should focus on developing their natural grip strength before implementing assistance tools like lifting straps 3.
If you compete in powerlifting or other strength sports where lifting straps aren't permitted during competition, you should be judicious about their use in training. Competition lifts should generally be performed without straps to develop the specific strength and technique needed for competition conditions.
This doesn't mean avoiding straps entirely, but rather using them strategically for accessory work while still practicing competition lifts as they would be performed on the platform 3.
It's recommended never to use straps in cleans, both because it's an injury risk if you miss since they're harder to release in a clean than in a snatch, and because it shouldn't be necessary.
Safety should always be the primary concern when deciding whether to use lifting straps for a particular exercise 3.
Rather than using lifting straps for all pulling exercises, introduce them gradually and only when necessary. Incrementally reduce strap use. For example, don't use them with RDLs/SLDLs where there's no acceleration to deal with and loads are lighter than most pulling will be.
This strategic approach helps you develop grip strength while still benefiting from straps when they're truly needed 3.
A good rule of thumb is to perform your initial sets without straps until you feel your grip beginning to fatigue. Start doing as many sets of pulls and deadlifts without them—for example, start with no straps on warm-up sets. Then work to be able to get the first of the day's working sets without, etc.
This approach ensures you're still challenging and developing your natural grip strength while using straps to extend your training capacity beyond what your grip would normally allow 3.
To maintain and improve grip strength while using lifting straps, incorporate specific grip training exercises into your routine. To remedy this disadvantage, try and perform at least a few challenging sets of your exercises without straps before putting them on.
This balanced approach allows you to enjoy the benefits of lifting straps without sacrificing grip development 5.
Not if used appropriately. Research actually suggests that lifting straps can help maintain grip strength during workouts and promote faster grip recovery after training. The key is to use them strategically rather than for every set of every exercise 1. By incorporating some training without straps and including direct grip strength exercises, you can develop both grip strength and the target muscles of your pulling exercises.
Lifting straps offer benefits to strength athletes aiming to enhance their performance in exercises that rely on grip strength. This includes powerlifters, weightlifters, crossfitters, bodybuilders, and other fitness enthusiasts who frequent the gym. However, they may not be necessary or beneficial for complete beginners who should first focus on developing fundamental strength and technique 2.
Yes, when used correctly. Lifting straps can lighten the grip while reducing the tension in ligaments, tendons, and muscles of the hand and forearm, which can alleviate the strain on these areas. This, in turn, reduces the risk of injuries such as tears or overloading caused by excessive loads. However, it's important to note that straps should complement good technique, not compensate for poor form 2.
Lifting straps can be a valuable tool in your strength training arsenal when used appropriately. The scientific evidence supports their ability to improve lifting performance, maintain grip strength throughout workouts, and reduce perceived exertion during heavy pulling exercises.
The key to benefiting from lifting straps without becoming overly dependent on them is strategic implementation. By using them only when necessary, continuing to train without straps when appropriate, and incorporating direct grip training exercises, you can enjoy the advantages of lifting straps while still developing well-rounded strength.
Remember that like any training tool, lifting straps shouldn't be seen as a crutch but rather as a means to push your training to new levels that wouldn't be possible otherwise. With the right approach, lifting straps can help you break through plateaus and achieve greater strength and muscle gains in your pulling exercises.
Mofilo gives you powerful tools to implement your fitness strategy. Track your nutrition, workouts, and body metrics all in one place.
Get early access to the app
Share this evidence-based information with others who might benefit.
Jukic I, García-Ramos A, Baláš J, Malecek J, Omcirk D, Tufano JJ. Ergogenic effects of lifting straps on movement velocity, grip strength, perceived exertion and grip security during the deadlift exercise. Physiology & Behavior. 2020;229:113287.
GymBeam. Lifting Straps to Improve Your Grip and Strength. How to Use and Secure Them? GymBeam Blog. Accessed March 28, 2025.
Everett G. Weightlifting Straps: When & Why to Use Them. Catalyst Athletics. Accessed March 28, 2025.
GymReapers. Guide to Weightlifting Straps: FAQs, Benefits, and Best Practices. GymReapers. Accessed March 28, 2025.
GymReapers. Do You Need Lifting Straps? 5 Benefits & 3 Drawbacks Explained. GymReapers. Accessed March 28, 2025.
The information provided in this article is for general informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified health provider with any questions you may have regarding a medical condition or fitness program.
While we strive to provide accurate and up-to-date information, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability of the information contained in this article. Any reliance you place on such information is strictly at your own risk.
External links and references are provided for informational purposes only; they do not constitute an endorsement of any products, services, or opinions of the corporation, organization, or individual. The accessibility of external sources cannot be guaranteed as they are maintained by third parties.
Please note the date of last review or update on all articles. The content may not reflect the most current research or developments in the field.