When to Use Lifting Straps

Let's talk about lifting straps. If you deadlift with a hook grip like I do, you know the feeling. Your thumbs start screaming at you on your heavy sets. They're getting chewed up by the brand-new deadlift bar. But you still have more sets to do.

This is where straps become your best friend.

But here's the thing. Straps are a tool. Like any tool, you need to know when to use them and when to leave them in your bag. Use them too much and your grip strength suffers. Never use them and you might miss out on valuable training volume.

So how do you find the balance? Let me share the guidelines I use with my lifters.

Put Straps On Before Your Hands Tear

This one is simple. Don't be a hero.

When I'm deadlifting with hook grip, I can usually feel after a set how much my thumbs have left. Maybe I can do one more set before things get ugly. That's when the straps come out.

I don't wait until my thumbs are bleeding or my skin is torn. I make the smart call and protect my hands so I can train again in a few days.

Here's how I plan for this. When I write my training, I know my thumbs can usually handle 3 to 5 heavy sets. So I program my main work to fit that range. Then I add 1 or 2 extra sets where I plan to use straps. This way, I get the important skill work with my hook grip. But I also get the extra volume my body needs to grow stronger.

This works great for AMRAP sets too. When I want to push for maximum reps, I don't want to risk tearing my hands. Straps let me focus on the work instead of worrying about my grip.

Use Straps to Get More Volume

Sometimes your grip just can't keep up with the rest of your body. Your back and legs feel strong, but your hands are fried. This is another perfect time for straps.

I use straps a lot for back off sets after my main deadlift work. These are the lighter sets with more reps. Your grip might be tired from the heavy stuff, but your body still needs the training volume. Throw on the straps and get the work done.

The same goes for accessory back work. Unless I'm specifically training grip strength, I use straps for exercises like heavy rows or cable work. Why? Because I want to focus on making my back stronger, not just holding onto the weight.

Think about it this way. If you're doing heavy dumbbell rows and your grip gives out first, did you really train your back hard enough? Probably not. Straps solve this problem. They let you push your back muscles to the limit without your grip being the weak link.

Be Careful with Overload Work

This is where things get tricky. Yes, you can use straps to lift heavier weights than your grip can handle. But should you do this all the time? No.

Here's why. When you use straps, the bar sits differently in your hands. Your upper back position changes a bit. The pull off the floor feels different. If you only train heavy with straps, you won't be ready for competition when you have to use your actual grip.

Your competition lifts need to be done with your hands, not straps. So, most of your heavy single work should be done without straps. Build your grip strength. Practice your setup. Get comfortable with heavy weight in your hands.

Sometimes the grip ain’t shit that day and you still want to get after it and load the damn bar up. Maybe your thumbs got torn up earlier in the week. Or you did heavy farmer's walks earlier in the week and your grip is shot. You still want to move some heavy weight. Straps let you do that.

Just don't make it a habit. Save the strapped overload work for when you really need it. And never do it close to a competition. Six weeks out or closer, your heavy work should be done with your competition grip.

The Bottom Line

Straps are not cheating. They are not a sign of weakness. They are a smart training tool when used correctly.

Use them to protect your hands from unnecessary damage. Use them to get extra volume when your grip is tired. Use them occasionally for overload work when it makes sense.

But remember, your competition lifts will be done without straps. So, most of your training should be too. Build that grip strength. Practice your hook grip or mixed grip. Make your hands stronger over time.

Think of straps as guidelines, not rules. Every training day is different. Some days your grip feels great and you won't need straps at all. Other days your hands are trashed and straps save your workout.

Pay attention to your body. Make smart choices. And don't be afraid to use straps when they help you train better and stay healthy.

The more consistent we can keep our training fatigue and less damage we accumulate to our hands, the more effective our training plan will be.