When to Use Lifting Straps (and when NOT to!)
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(A Blast from the Past article originally posted on 07/07/23)
What are some viable uses for lifting straps, when should you use them, and when should you not use them? Let’s hit it.
(For instructions on how to easily make your own straps as well as how to use them, see a few of our videos in this article.)
Weightlifting (AKA Olympic lifting or Olympic weightlifting)
If you regularly practice the snatch and clean, you use the hook grip a lot, and as a result, your thumbs can accumulate quite some wear and tear over time. Keep using the hook grip on the snatch and clean - after all, this is part of practicing your sport. However, you might want to use straps on your deadlifts (and rows) to give your hands a break when possible.
Lighter Pulling Day
If you have a light or medium pulling day built into your week - something along the lines of a lighter deadlift day or a row - and if your hands are a bit beat up from your heavy deadlift day, then go ahead and use straps on the lighter pulling movements.
Injury or Other Impairment
Got a broken finger or a sprained thumb? Use straps. Perhaps you’re missing a finger or two or you have a neurological impairment that prevents one hand from squeezing as tightly as the other hand. Again, use straps. The other option is to not pull at all, and that’s a rather silly option.
Back-off Sets
On your heavy deadlift day, perhaps you have a top set followed by one or more back-off sets. For your top set, use the hook grip or a mixed grip as you usually would, and then for the back-off work, go ahead and use straps to give the skin on your hands a break.
Do NOT Use Straps: Cleans
Never use straps when performing cleans. Ever. You can find a few excellent examples on YouTube of people who disregarded this advice and proceeded to break their wrists. It’s worth repeating - do not use straps on cleans.
Do NOT Use Straps: Novice Linear Progression
When working through your novice linear progression, there’s no need to use straps. Simply hang on to your deadlifts using a hook grip or a mixed grip. It’s one set of five reps - that’s it. You can suffer through the hook grip for five measly reps, and if you can’t (or if your hands aren’t large enough), then simply use a mixed grip (AKA alternating grip or switch grip).
As always, we hope this helps you get stronger and live better.
-Phil
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