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Step-by-Step Guide: Using Lifting Straps to Boost Your Deadlift and Squats

by Azfar Naeem 29 Jul 2025
Step-by-Step Guide: Using Lifting Straps to Boost Your Deadlift and Squats

Let’s be honest. We all reach a point in training when our grip fails before our legs or back do. You load up the bar and are ready to break your deadlift personal record, but your hands give out early. Frustrating, right? 

That’s where lifting straps for workout come in. They’re not cheating. They’re a smart way to train harder and safer, especially when grip becomes the limiting factor. 

In this step-by-step guide, we’ll show you exactly how to use weightlifting lifting straps for gym, why they matter, and how they can improve your deadlifts and squats (yes, squats too!). Whether you're just starting out or aiming to lift heavier without overworking your forearms, this guide is for you. 

First: What Are Lifting Straps?

Lifting straps are pieces of durable fabric, usually cotton, nylon, or leather, that wrap around your wrists and the barbell. They allow you to hold the bar securely without relying entirely on your hands. 

They're particularly useful for: 

  • Deadlifts 

  • Barbell rows 

  • RDLs 

  • Shrugs 

  • Heavy pull days 

But did you know they also help during front squats or hack squats when wrist flexibility is an issue? More on that later. 

Lifting Straps vs. Wrist Wraps — Not the Same Thing!

Let’s clear the confusion.

  • Wrist straps (aka lifting straps) = Help with grip.

  • Wrist wraps for weightlifting = Support your wrists by stabilizing the joint during pressing/squatting.

Both have their place in your gym bag, but don’t mix them up. Wrist straps are best for pull-dominant moves like deadlifts. Wrist wraps are better for bench presses, overhead presses, or heavy squats where wrist support matters. 

Why You Need Lifting Straps in Your Routine

Still skeptical? Here’s what a good pair of cotton lifting straps for workout can do: 

  1. Maximize Muscle Activation
    By taking grip out of the equation, you can fully engage your glutes, hamstrings, and back during deadlifts. 

  2. Break Through Plateaus
    Your legs might be strong enough to lift 400 lbs, but your hands may give out at 350. Straps help you safely go the extra distance. 

  3. Prevent Grip Fatigue
    Your back shouldn’t be limited by forearm fatigue, especially during high-volume training. 

  4. Train With Better Focus
    Less time adjusting your grip means more time lifting with intent and confidence. 

Step-by-Step: How to Use Lifting Straps for Deadlifts

 You’ll need:

  • A solid pair of weightlifting lifting straps

  • A barbell

  • Patience to practice the wrap technique

Step 1: Thread the Loop 

Most straps have a closed loop at one end. Thread the loose end through the loop to form a small circle. This will go around your wrist. 

Step 2: Strap It to Your Wrist 

Slide your hand through the loop, tightening the strap so it wraps under the wrist and toward your thumb. The loose end should hang toward your palm. 

Don’t strap it too tight—you still want circulation! 

Step 3: Wrap Around the Bar 

Position yourself as you normally would for the deadlift. With one hand, take the hanging end of the strap and wrap it under and around the barbell, pulling it tight as you go. You want at least 1-2 full wraps. Do this with both hands before gripping. 

Step 4: Set and Pull 

Once wrapped, rotate your hands slightly inward to tighten the straps around the bar. Now grip, brace, and pull. 

“It feels like your hands are glued to the bar—in a good way.” 

Bonus: Can You Use Lifting Straps for Squats?

Actually, yes—especially during front squats. If wrist mobility limits your clean grip, you can loop the straps around the bar and hold onto the ends instead of fully rotating your wrists under it. This makes squatting: 

  • More comfortable 

  • Safer for your wrists 

  • Easier for beginners or those with mobility challenges 

So don’t ignore wrist straps for squats, either! 

When NOT to Use Lifting Straps

  • During warm-up sets (train grip strength early in your session) 

  • For max-effort pulls if you're training for competitions (some federations don’t allow them) 

  • If you’re relying on them entirely—balance is key 

The goal is to use them wisely, not as a crutch. 

What to Look for in Good Wrist Straps

Not every powerlifting wrist strap is created equal. Find:

  • Heavy-duty stitching

  • Soft yet durable material (cotton blends have great stretchability in pair)

  • Comfortable fit around the wrist

  • Non-slip grip when loaded

A decent pair will keep you going for years—and earn its keep in PRs.

Final Thoughts: Train Smarter, Lift Heavier

You've got the strength. Now it's time to unleash it.

You can add strong grip lifting straps to your workout at the gym to lift heavier, concentrate more, and progress quicker—particularly when grip is an issue. And since you now know how to use straps effectively, there is no reason your hands should hold you back.

So the next time you enter the gym, strap up and tell that bar who's boss.

Shop Now

 

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