EQUIPMENT · 6 min read ·
How to Use Deadlift Straps: Setup, Exercises and When to Use Them
Deadlift straps are one of the simplest pieces of gym kit, yet many lifters set them up wrong. This guide shows how to wrap them, which exercises they suit, and when to leave them in the bag.
What do deadlift straps do?
A lifting strap loops around your wrist and wraps around the bar, so the bar is held by the strap as well as your fingers. When grip tires before your back or legs, straps let you finish the set with the muscles you are actually training.
How to wrap deadlift straps
- Put your hand through the loop so the tail runs out between thumb and index finger, along the palm.
- Place your hand on the bar where you want to grip it.
- Wrap the tail under and around the bar, away from you, once or twice.
- Twist your hand to tighten the strap against the bar, then grip over the top.
- Repeat on the other side and take your set-up as normal.
Best exercises for lifting straps
Pair straps with a firm belt for your heaviest pulls — the lever lifting belt is 4" wide and 10mm thick.
- Deadlifts and Romanian deadlifts
- Barbell, dumbbell and T-bar rows
- Shrugs
- Lat pulldowns and heavy pull variations
- Rack pulls
When not to use straps
Leave them off for warm-ups and lighter sets so your grip keeps getting trained. Check the rules before using straps in a powerlifting competition, where they are usually not allowed on the deadlift.
Straps vs hooks vs grip pads
Straps give the most secure, adjustable hold. Lifting hooks are faster to set up between sets, and lifting grips keep a more natural feel. Read our full lifting hooks vs lifting straps comparison.
Build the full pulling kit
The FIT KULTURE Power Stack bundles deadlift straps (black or navy) with the lever belt, knee sleeves and wrist wraps, or shop lifting straps on their own.
Frequently asked questions
Do deadlift straps make you weaker?
Not if you use them sensibly. Train grip on warm-ups and lighter sets, and use straps for heavy sets where grip would otherwise end the set early.
Can beginners use lifting straps?
Yes, once they have learnt good pulling technique. Most beginners do not need them on every set.
Are straps allowed in powerlifting meets?
Usually not on the deadlift. Always check your federation's rules.
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