How to Use Lifting Straps

(A Blast from the Past article originally posted on 09/23/22)

In a past article and a couple of videos, we’ve covered how to quickly and cheaply make yourself a pair of durable lifting straps. Today, let’s cover how to use them.

As is often the case, this process is best understood when you can see it, so I’d recommend watching one of the included videos.

Step 1
Place the straps over both hands. The threads face up, and the smooth side of the straps (the side without the threads) should face forward.

This step assumes you’re using the type of DIY straps we make in this video (or a similar commercial design). If you’re using the “loop-and-cinch” style of strap such as this pair, you can move on to step 2, but make sure that your straps are oriented in the correct direction (click here to see a demonstration).

Step 2
Place your left hand on the barbell - your hand goes over the bar, and the strap goes behind the bar.

Step 3
Use your right hand to help wrap the strap around the bar once, pinning it into place with your left thumb.

Step 4
Repeat steps 2 and 3 to get your right hand and its strap securely attached to the barbell, but note that the right hand will have to do this on its own as it doesn’t get any help from your left hand, which is already attached to the bar.

Step 5
When you tighten up the right strap (i.e., when you make it so that it’s wrapped snugly around the bar), you may find that you have to allow the left strap to loosen just a bit so that both straps have the same amount of “snugness” against the bar. Once that’s done, you can rotate both hands to tighten up both straps.

Step 6
Even though you’re using straps, be sure to still use chalk and grab the bar tightly. No hook grip is needed (don’t attempt a mixed grip either).

As always, we hope this helps you get stronger and live better.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

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Rack Pull vs Block Pull: What's the Difference, and Which One Should YOU Do?

Rack pulls vs block pulls - what's the difference, and which one should you do? Starting Strength Coach Phil Meggers explains and demonstrates.

(A Blast from the Past video originally published on 07/25/22)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.

7 Signs You're Using Your Lifting Equipment WRONG

Are you making some mistakes with your weight lifting gear? You might be, and you probably don't even know it. In Part 3 of this series, Starting Strength Coach Phil Meggers covers 7 more errors (and how to fix them) that lifters make with their equipment.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.

Shoes, Wraps, Belts, and more...STOP Making These MISTAKES With Your Lifting Gear - Part 2

You're making some mistakes with your lifting gear, and you don't even know it. In Part 2 of this series, Starting Strength Coach Phil Meggers covers 7 more errors (and how to fix them) that lifters make with their equipment.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.

Your Most Important Piece of Training Gear - Part 2 (Lifting Gear Series)

In Part 1 of this mini-series, we discussed why the training log is your most important piece of equipment. Today, let’s cover how to set one up and correctly use it.

Be sure to check out the included videos as they also cover some additional material not included in this article.

This is the seventh article in our “Lifting Gear” series. Click below to read the previous articles in the series:

• Lifting Gear: What to Wear and What NOT to Wear!

• Lifting Belts: The Complete Guide and What NOT to Get!

• Knee Sleeves: The Complete Guide and the BEST Way to Put Them On

• Wrist Wraps: The Complete Guide and How NOT to Put Them On!

• Lifting Shoes: The Complete Guide to the Best and WORST Shoes!

• Your Most Important Piece of Training Gear - Part 1

New Week? New Page
A few basic guidelines make keeping an effective log straightforward and simple, and my first recommendation is that every week gets its own page. Whether you train two, three, four, or even five days per week, you can fit all of your training data on one page if you’re committed to doing so. 

If you don’t finish that week’s training - suppose you’re supposed to train Monday, Wednesday, and Friday, but you missed Wednesday’s session - don’t use the unused space on that page to start a new week. If it’s a new week, then use a new page.

How to Setup the Page
At the start of the week, divide that week’s page into the appropriate number of sections. For example, if you train three days per week, you’ll draw two horizontal lines - one line a third of the way down the page and the other line two-thirds of the way down the page - to divide your page into three sections or “boxes.” This will force you to fit all of a given day’s training into a reasonable amount of space and will ensure you don’t run out of room at the end of the week.

Day and Date
In the upper left-hand corner of each section, write the day and the date of the workout - for example, “Mon, 08/19/24” if you’re training on Monday, August 19, 2024 will work just fine. The date is a must - you need the ability to look back and know exactly when a certain session took place.

Component #1: Prescription
Suppose today’s session consists of the squat, press, and deadlift. Set up three corresponding columns inside today’s box for those lifts. With the squat as the sample lift, you start by writing down the first component of the lift, which is the prescription for the day, i.e., the name of the lift and the planned sets and reps. For example:

Squat
3 x 5

This ensures that you’ve recorded the goal for the day, which is to squat 3 sets of 5 reps.

Component #2: Warm-up
Since you already know what you’re going to load on the barbell for your work weight (since you’re able to look back at your last session in your log), it’s time to write out the second component of each lift - the warm-up. If your work weight for the day is 235 lb, your warm-up might look like this:

45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1

Separate your prescription from your warm-up with a short line, and with this done, your training log now looks like this:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1

Component #3: Work Sets
Now, it’s time to record the data for the work sets, which will be 235 lb x 5 reps x 3 sets. As a result, you have the following in your log:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1
—-------
235 x 5 x 3

Remember the golden rule of lifting notation, which is that the number of reps is always the second number written down - watch the included video if this is confusing.

Component #4: What You’re Going to Do Next
You squatted 235 lb today, and you successfully completed all of your work sets, so your next session will move to 240 lb, and thus, your training log looks like this now:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1
—-------
235 x 5 x 3
Next: 240

This would also be the time to note any upcoming programming changes. For example, perhaps you’re planning to squat 240 lb for a top set of 5 reps and then move on to 2 back-off sets of 5 reps - this “Next” section is the place to note it. Don’t walk out of the gym without writing this part down. Ever.

If you’re only performing one set at a given weight, the “1” at the end of the notation is optional. If you’d like to be a bit more concise, you can write it all out as shown below:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5
135 x 3
185 x 2
215 x 1
—-------
235 x 5 x 3
Next: 240

What Else?
You’ve got your prescription, your warm-ups, your work sets, and what you’re going to do next, so what else is there to write?

For starters, write down any cues that you want to use for your next session. “Midfoot,” “knees out,” “stay in your lean,” are all examples of cues that you might want to write down so that you remember what you’re working on the next time you lift.

You can also record how the training session went that day. Something like “235 felt pretty heavy today” is very satisfying to look back at 6 months from now when 235 lb is just an easy warm-up.

Lastly, it’s a good idea to keep a PR sheet. Set aside one page in your log on which to record your PRs - 1-rep PRs, 5-rep PRs, what you’ve done in training vs what you’ve done at a meet, etc. This is an excellent way to look back and measure your progress.

As always, we hope this helps you get stronger and live better. 

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Errors #1-7

You're making some mistakes with your lifting gear, and you don't even know it. In Part 1 of this series, Starting Strength Coach Phil Meggers covers 7 errors (and how to fix them) that lifters make with their equipment.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.