Lifting Straps for Deadlift Training
Today’s post is about the use of lifting straps for deadlift training.
In this article, we will discuss when and why you should periodically use lifting straps for the deadlift.
How do Lifting Straps Help on the Deadlift?
Lifting straps help you to lift more weight in the deadlift. Particularly with the barbell conventional or sumo stance deadlift, you will eventually get to a point where your grip becomes the limiting factor with a double overhand grip.
Now, some barbell purists will tell you to NEVER use straps and to build an iron grip.
However, this is short-sighted advice. You would be better off using the deadlift to develop your back, hamstrings and glutes and using specific grip work like farmer walks, plate pinches and more to build your grip strength.
Don’t limit yourself in the deadlift.
Now, once double overhand starts slipping out of your hands on the deadlift, you can also transition to a mixed grip.
Personally, I have used a mixed grip for over five years on the deadlift.
The downsides of using a mixed grip are a slightly increased risk of bicep tendon tear, but you can reduce this risk by keeping both arms very straight.
Some sources claim that using a mixed grip may result in muscle imbalances, but as Greg Nuckols writes, the effect is probably smaller and less consequential than most people think.
If you do not compete in powerlifting and are not interested in learning the hook grip, you can simply use straps for the deadlift.
For the general fitness enthusiast, straps are a great deadlift tool.
Even powerlifters may prefer using straps for their high rep sets, rack pulls and other movements to get a bit more work out of their workout.
How do you use lifting straps for Deadlift?
To use lifting straps for the deadlift, you want to wrap the straps around the bar. Place each strap below each shoulder. With straps on your hands, position your feet into your deadlift start position.
Position your hands right above the bar, with hands in a shoulder width orientation. With both hands in a double overhand grip, wrap the straps tight around the bar so your hands are locked into the bar.
Press your knees forward and out, pull your chest up and take a deep breath in and brace your core. Push through the floor to stand up like a regular deadlift.
How much do straps increase deadlift?
Straps can increase your deadlift by 5 to 10 percent or more depending on the grip you usually use to deadlift.
Lifters used to pulling double overhand will see the most improvement in their deadlift numbers by using straps.
In contrast, experienced lifters can deadlift just as much using mixed grip as they can with straps.
What are the best deadlifting straps?
Any simple lifting straps work well for deadlift training. A lot of people like versa grips, but I use Harbinger straps and they work well.
Any brand can work as long as they can hook you into the bar and help you hold onto those heavy lifts.
When should I get Straps?
Quite honestly, you should get straps as soon as you start lifting. Instead of petering out when your grip feels weak, you can add straps so that you can lift more weight on many exercises.
You can use straps on deadlifts, RDLs, lunges, dumbbell step ups, rows, and more.
Using straps on these exercises will allow you to train them much heavier and build much more strength and size in an efficient time frame.
When to Use Straps:
- Heavy Deadlift Sets
- Rack Pulls
- High Rep Deadlifts
- AMRAP Deadlifts
- Heavy Rows
- Heavy RDLs
- Heavy Lunges
- Heavy Step ups
When Not to Use Straps:
- Warm up Deadlifts
- Light Deadlifts
- Farmer Walks
Alternatives to Using Straps in the Deadlift
The mixed grip deadlift or hook grips are good alternatives to using straps during deadlifts.
Mixed grip is a nice, tight comfortable position and it works well even for those with small fingers. However, it has a slightly greater chance of causing a bicep tendon tear in the supinated side. In contrast, the hook grip is painful, especially at the start, but makes for a slightly safer pull.
Even if you choose to deadlift without straps, you will want to purchase straps for your other exercises.
Your dumbbell RDLs, dumbbell step ups, dumbbell lunges, dumbbell and barbell rows will still benefit from the use of straps, so you should still purchase a pair of straps for gym use!
Is Mixed Grip Deadlift Safe?
The mixed grip deadlift is probably pretty safe for most people.
Deadlifts with this technique might be slightly more likely to cause bicep tendon tears in the underhand side. However, you can reduce this risk by keeping arms straight and tight to the body during deadlifts, and using the mixed grip only when you need it.
Are Lifting Straps Worth It?
Lifting straps are definitely worth it! For just $10 or $15, you can have a versatile training tool that will help you gain more strength all over your body.
Can you Use Lifting Straps for Pull ups?
Yes, you can use lifting straps for pull ups. I would reserve the use of straps to sets of 15 or more when the grip starts to become more of a limiting factor.
For these high rep sets, straps might help you squeak out a few more reps.
What Other Exercises Should You Use Lifting Straps?
You can use straps on many different exercises.
- RDLs
- Deadlifts
- Rows
- Pull ups
- Lunges
- Step ups
- Rear Foot Elevated Squats
Are Lifting Straps a Crutch?
Lifting straps are not a crutch. They help you to lift more weight and become stronger at many compound movements. You will develop your total body strength faster when using straps.
Use straps for big movements, and then bridge the gap in grip strength by performing specific grip work.
Lifting Straps
Hopefully you see by now that lifting straps are not a crutch and that they can help you immensely.
You can use them to build your deadlift and even build your strength on many other bread and butter movements too. Do you use lifting straps for deadlift training? Please let me know in the comments below.
