Depending on your attitude, you might have a hard time stifling your judgment when you see those super strong people wearing belts and straps. Your thoughts might turn to, "What a tool!". With time and strength training, you may develop a new perspective as you put in the work.
The problem arises when the strength of your legs and back is such that you can deadlift much more weight than your hands can handle. Lifting straps and other accessories solve this problem easily, and it's a good problem to have.
LIFTING STRAPS - WHAT ARE THEY?
A lifting strap is a strength training accessory that facilitates grip. Typically, they're made of thick canvas or cotton material, which is wrapped around a dumbbell or barbell in order to wrap it around the wrist. The loose strap is sometimes worn with a padded wrist band.
HOW TO USE LIFTING STRAPS
Insert the loose end of your lifting straps into the loop at the opposing end to create loops. Lay your fabric flat and make sure it does not fold or bunch. Your thumb should be the direction the buckle goes.
With the strap hanging behind the barbell or dumbbell, grab it. Place it underneath the bar and then wrap it over. Use your hand to grab the wrapped strap once it has been wrapped all the way. Pull the fabric back as you twist it. It should feel secure at this point.
As you normally would, you can do your strength training lift while feeling more comfortable and confident!
A GUIDE TO HELP YOU DETERMINE IF YOU NEED LIFTING STRAPS
It all comes down to your strength training goals, and it also has a lot to do with getting over your pride if you were among the naysayers in the past * cough, cough*
WE RECOMMEND USING LIFTING STRAPS IF YOU AIM TO ACHIEVE THE FOLLOWING:
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gaining strength
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increasing muscle mass
Using them can also be beneficial if you believe that you could move a lot more weight if you could carry it while performing certain pulling exercises. Additionally, they're great if your wrist hurts or if you have trouble pulling weights with your hands.
HOW CAN STRENGTH TRAINING EXERCISES BE BENEFICIALLY CONDUCTED WITH LIFTING STRAPS?
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hang power cleans
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deadlifts
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lat pulldowns
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Rows
In addition to lifting straps, lifting straps can be used for strength training exercises that aren't pulling movements, but instead carry weights.
A few of these could be:
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dumbbell lunges
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dumbbell split squats
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shrugs
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or any other carrying exercise that is not meant to strengthen your grip
LIFTING STRAPS ARE NOT RECOMMENDED IN SOME CASES
In any case where lifting straps won't benefit you, such as: exercises designed to strengthen your forearms, grips, etc.
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horizontal presses
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vertical presses
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curls
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triceps extensions
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triceps pushdowns
The use of lifting straps might be helpful in some strength training exercises including farmer carries or chin-ups, but it might hinder strength gains in others. If you pull up, you likely want your wrists and forearms to be able to support your own body weight, and if you perform farmer carries (at least partially), you're likely building wrist and arm strength.
HOW DO LIFTING BELTS WORK?
Having discussed straps and their purpose, let's discuss lifting belts. Usually made of leather, a lifting belt goes around the midsection of a lifter, providing support to the back, preventing injury, and increasing abdominal pressure to support the lifter's front body.
A LIFTING BELT IN ACTION
Allow your abdomen to expand as you take a deep breath. Take a deep breath while bracing your abs. Your belt should be placed between your hips and ribs in the center of your torso. Put your belt on tight enough to slightly brace your abdomen.
It is important to know how to use the lifting belt properly in order to lift as much weight as possible, while preventing injury.
A LIFTING BELT MAY BE RIGHT FOR YOU
In the same way, lifting straps and lifting belts are not always necessary. Lifting belts are used in fewer instances than straps when lifting. It is true that lifting belts protect your back and support your upper body, but they are mainly important if you're trying your one-rep maximum. If you are performing reps near your maximum, such as 90% of your maximum, you could also benefit.
HOW CAN LIFTING BELT USE BENEFIT STRENGTH TRAINING?
Lifting belts may be helpful during strength training exercises such as the following:
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squats (back or front)
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deadlifts
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clean and jerks
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rows
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bench press
Again, the belt is probably only necessary if you’re lifting very heavily.
A LIFTING BELT SHOULD NOT BE USED WHEN…
As with times when you don't need support when lifting at your maximum or near your maximum, it's best to avoid wearing a lifting belt anytime your spinal erectors are not engaged.
The following strength training exercises do not benefit from the use of a lifting belt:
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lat pulldowns
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sit-ups
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leg extensions
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and more
The use of lifting straps and belts during strength training has its place, but they are largely misused. Straps and belts can be used to take your strength training to the next level when used correctly. While accessories are sometimes helpful, there are times when they are useless and silly. Wear and use these accessories correctly, and you won't experience any problems.
