What are straps?
Straps, or lifting straps, are an accessory mainly used in strength training involving heavy lifts, with the aim of optimizing grip strength.
Straps are two strips of fabric, which may be made from different materials, and are between 30 and 45 cm long.
When you do not have sufficient grip strength, or you want to optimize the lifting of heavy loads, straps or lifting straps are the accessory that will help us lift heavier weights, protect our wrists and prevent injuries.
Among their main benefits, straps provide a more secure grip. They help prevent the bar from slipping and improve stability.
Thanks to their use, the focus will be entirely on executing the exercise, rather than on the grip as well, a factor that can be limiting.
Materials used to make straps
The materials used to make straps are as follows;
Leather: one of the most popular materials due to its strength and durability over time; it is practically impossible for it to break or become damaged. They are stiffer than those made of nylon.
Nylon: a more affordable material than leather. Less rigid than the previous ones. They are less durable than leather straps, but more durable than cotton ones. It is the middle ground between the other two materials.
Cotton: the least durable material, but the most comfortable to use. It is the most affordable version of the 3, although, if you choose this material, it will need to be replaced more frequently.
Benefits of training with straps
- Optimization of grip strength.
- They contribute to lifting heavier loads more safely.
- They allow for greater training volume and intensity, since grip strength is no longer a limiting factor.
- They provide greater stability against the bar.
- They reduce tension in the biceps and forearms, transferring it to other muscle groups, such as the back.
- They prevent your hands from slipping off the bar due to sweat.
Do they have any disadvantages?
The use of straps is recommended for advanced individuals who have already developed their grip strength and whose strength is not sufficient due to the heavy loads and weights they have to handle.
Their use is not recommended for beginners, as it will limit the development of grip strength. The use of straps limits the development of forearm strength.
Which exercises is the use of straps recommended for?
Deadlift variations:
- Conventional deadlift.
- Romanian deadlift.
- Sumo deadlift.
- Rack Pulls.
- Barbell row.