Lifting straps are polarizing, especially in powerlifting. Some people swear by them, others reject them completely. As so often, the truth lies in the purpose…
Lifting straps decouple the grip as the limiting factor. In training deadlifts, studies show they increase bar speed and subjective security, reduce grip fatigue, and allow for more reps.
Biomechanical Context
Lifting straps shift the load from the fingers to the wrist. This makes the weakest link in the force chain less limiting and allows the strength of the hip and back extensors to carry through the system more effectively. This can show up as higher movement velocity, more reps to failure, or lower perceived exertion.
What Does the Research Say?
With straps, using the same absolute load, higher mean and peak velocities were measured and grip fatigue was lower. Grip security and perceived power also increased, at times with lower RPE. Deadlift variations using 80 % of the strap-free 1RM benefited more than variations that were based on the higher 1RM with straps (Jukic et al., 2021).
VBT nuances: Straps ≠ less fatigue
When comparing relative fatigue across a set via bar speed, straps did not reduce velocity loss when the same absolute load was lifted. In addition, the second rep was often the fastest. So if you use the first rep as your reference, you underestimate the actual drop-off in speed: for VBT measurements, the fastest rep should be used as the reference, not automatically the first one (Jukic et al., 2023).
Isometrics:
In isometric tests, lifting straps led to on average 16 % higher maximal force values. It’s important to note, though, that this was an isometric deadlift, and the effects may be smaller in a competition-style deadlift (Rajković et al., 2024).
Pros and Cons
Pros of lifting straps:
- More reps at submaximal loads (Trahey et al., 2023)
- Higher bar speed compared to no straps at the same load (Jukic et al., 2021)
- Higher isometric peak force (Rajković et al., 2024)
Cons / limitations:
- If you use straps regularly, you train your grip less. That can make grip strength an even bigger limiting factor on meet day, where straps are not allowed.
- Overall fatigue within a set is similar whether you use straps or not, when you look at bar speed decline (Jukic et al., 2023).
Practical Recommendations
What are lifting straps useful for?
- Volume blocks and back-off sets in the deadlift, when your grip would otherwise fail before the target musculature.
- Technique and speed work, to keep bar speed and rep quality more stable across the set.
How to use lifting straps intelligently:
- Be clear on the goal: Is the focus volume or specificity?
- Use straps when you want to emphasize technique or hypertrophy for the hips/back.
- Document your load logic: Are you working with a percentage of your 1RM with straps or without straps?
Conclusion
Lifting straps are a useful tool. They can enable more reps, higher bar speeds, less grip fatigue, and better grip confidence. In isometric tests, they also allow for higher peak forces.
Use straps strategically: when the focus is on volume and stimulus for the hips/back, their use makes sense. But keep in mind: your grip gets less training with straps. You’ll need to train grip strength separately, because you can’t use straps in competition – and if you neglect it, grip can easily become the limiting factor on the platform.
Written by Coach Lisa Schaake
References
Jukic, I., García-Ramos, A., Baláš, J., Malecek, J., Omcirk, D., & Tufano, J. J. (2021). Ergogenic effects of lifting straps on movement velocity, grip strength, perceived exertion and grip security during the deadlift exercise. Physiology & Behavior, 229, 113283. https://doi.org/10.1016/j.physbeh.2020.113283
Jukic, I., García-Ramos, A., & Tufano, J. J. (2023). Velocity-Based Resistance Training Monitoring: Influence of Lifting Straps, Reference Repetitions, and Variable Selection in Resistance-Trained Men. Sports Health: A Multidisciplinary Approach, 15(3), 333–341. https://doi.org/10.1177/19417381221095073
Rajković, A., Nikolić, D., Smrkić, M., Vukadinović, N., & Dopsaj, M. (2024). THE INFLUENCE OF LIFTING STRAPS ON ISOMETRIC BACK EXTENSOR MUSCLE STRENGTH MECHANICAL CARACTHERISTICS: A STUDY OF POWERLIFTERS. Facta Universitatis, Series: Physical Education and Sport, 1, 075. https://doi.org/10.22190/FUPES231117007R
Trahey, K. M., Lapp, E. M., Talipan, T. N., Guydan, T. J., Krupka, A. J., & Ellis, C. E. (2023). The Effect of Lifting Straps on Deadlift Performance in Females. Journal of Strength & Conditioning Research, 37(10), 1924–1928. https://doi.org/10.1519/JSC.0000000000004494