How to Use Lifting Straps for Deadlifts

The Biggest Mistake You're Making With Lifting Straps

The most common advice for lifting straps is wrong. You’ve been told to use them when your grip fails, but the truth is more counterintuitive: you should use them *before* your grip fails to build a stronger back and legs. Relying on straps as a last resort means you've already compromised the quality of your set. The real secret is using them strategically on your heaviest sets-typically anything over 80% of your one-rep max-to ensure your grip isn't the bottleneck that stops you from overloading the muscles the deadlift is actually meant to train. Using them this way can add 10-20% to your working sets, allowing you to pull 405 lbs for reps instead of being stuck at 365 lbs simply because your hands give out.

This guide breaks down the exact method to wrap straps for maximum security, troubleshoot common problems, and implement a strategy that builds both your pull *and* your grip strength simultaneously.

The Mistake That Makes Straps Useless

The entire purpose of a lifting strap is to use friction and tension to transfer the load from your fingers to your wrist. When wrapped correctly, the weight of the barbell constantly pulls the strap tighter, creating a secure lock that won't slip. It becomes an extension of your hand, allowing you to hold onto weights your grip can't yet manage.

The most common mistake is wrapping the strap over the top of the bar, away from your fingers. This creates a loose loop with no self-tightening action. The strap will unspool as soon as you pull, making it completely useless and potentially dangerous. The direction of the wrap is the single most important detail for safety and effectiveness. Wrapping the strap under the bar and then up around it creates a chokehold on the bar. Every bit of downward force from the weight-whether it's 225 lbs or 500 lbs-cinches the strap tighter against itself and the bar. This is the mechanism that allows you to hold onto hundreds of pounds with significantly less grip effort, saving your forearm strength for the actual pull.

Tired of guessing? Track it.

Mofilo tracks food, workouts, and your purpose. Download today.

A 3-Step Guide to Wrapping Straps Perfectly

Follow these three steps for a secure wrap every time. The process should take less than 15 seconds per hand once you have practiced it a few times.

Step 1. Secure the strap to your wrist

Pass the long tail of the strap through the loop at the other end. This creates a circle. Slide your hand through the circle so it sits on your wrist like a watch. The tail of the strap should run down your palm, between your thumb and index finger. Make sure the strap is snug but not cutting off circulation. The end of the strap should align with the base of your fingers.

Step 2. Loop the strap under the bar

Place your hand on the barbell in your normal deadlift grip position. Take the tail of the strap and feed it underneath the bar. From there, loop it back up and around the bar, wrapping it over itself. For most deadlifts, one to two full wraps is sufficient. For weights over 500 lbs or bars with poor knurling, two wraps provide extra security. The key is that the strap wraps *towards* your fingers, not away from them.

Step 3. Tighten the strap by 'revving' it

With the strap wrapped, secure it by gripping the bar and the wrapped portion together. To remove any slack, roll the bar towards you or twist your hand like you are revving a motorcycle throttle. You will feel the strap pull tight against your wrist and lock the bar into your palm. The connection should feel incredibly solid before you even initiate the lift. Repeat for the other hand.

The One-Handed Wrap: A Skill Every Serious Lifter Needs

Once one hand is strapped in, securing the second can feel awkward. Mastering the one-handed wrap is essential for efficiency. After strapping your first hand (usually your non-dominant one), place it on the bar. Now, with your free hand, drape the tail of the second strap over the bar. Place your free hand on the bar in its grip position, pinning the strap tail under your fingers. Use your thumb to press the strap against the bar, then use the fingers of your already-strapped hand to reach over and wrap the tail under and around the bar. It takes some practice, but this method is far quicker than fumbling with one hand. You can also use your thumb and index finger of the hand you are wrapping to pinch the strap and guide it around the bar, using small movements to feed it through. Once wrapped, use the 'revving' motion from Step 3 to tighten it down. This skill can cut your setup time in half, keeping you focused and in the zone for a heavy lift of, say, 455 lbs for a new PR.

Why Your Straps Are Still Slipping (And How to Fix It)

Even with perfect technique, straps can sometimes slip. Here’s how to troubleshoot. First, check your straps. Cheap, thin nylon straps can become slick and lose their friction. A good pair of heavy-duty cotton straps, which cost around $15-$25, provides a much better grip on the bar. Second, consider the bar itself. Some gym bars are caked in chalk and sweat, while others might have oily residue. Use a wire brush to clean the knurling where you grip. Third, ensure you are tightening the straps correctly. The 'revving' motion is non-negotiable. You need to create maximum tension before the pull begins. If there's any slack, the strap will slip. Finally, don't wrap too much of the tail. More than two wraps can create a bulky, rounded surface that is harder to grip securely. One solid, tight wrap is often better than three loose ones. If you've tried all this and still have issues, your grip placement might be the problem-ensure your hand is centered on the strap wrap.

When Straps Actually Weaken Your Grip

Straps can weaken your grip if you use them improperly. The counterintuitive truth is you should use straps strategically on your heaviest 1-2 sets to train your back and legs harder, which builds more overall strength than holding back for the sake of grip. Relying on them for all your sets, from warm-ups to cool-downs, is the mistake that leads to a weaker grip over time.

Use straps only for sets above 80% of your 1-rep max where grip is the clear limiting factor. For example, if your max is 495 lbs, any set over 395 lbs is a candidate for straps. Perform all your warm-up sets and any lighter back-off sets (e.g., sets under 70%) without them. This protocol gives your grip the stimulus it needs to grow stronger, while still allowing you to push your main lifts to their true potential.

If you find your grip strength decreasing on your strapless sets, you are over-relying on them. To fix this, add 2-3 sets of dedicated grip work at the end of your workout, twice a week. Exercises like dead hangs for 30-60 seconds, farmer's walks with 100-lb dumbbells, or plate pinches work well. Your goal is to use straps as a surgical tool, not a crutch.

Using straps should increase your total lifting volume. You can calculate this manually for each workout by multiplying sets × reps × weight. This gets tedious. The Mofilo app can be a useful shortcut, as it automatically tracks your total volume, so you can see instantly if tools like straps are helping you make progress.

Frequently Asked Questions

Should I use straps for deadlifts?

Yes, if your grip is the only thing holding back your heaviest sets (typically above 80% of your 1RM). They allow you to properly overload your back and legs, which is the primary goal of the deadlift for most people.

Do lifting straps count as cheating?

Not in training. The goal is to build muscle and strength. In a powerlifting competition, they are not allowed. For bodybuilding or general strength, they are a standard and accepted tool.

How much more can you deadlift with straps?

Most people can lift 10-20% more on their heaviest sets when grip is the limiting factor. This varies greatly between individuals and depends on how underdeveloped their grip is compared to their pulling strength.

What kind of straps are best for deadlifts?

For most people, single-loop cotton straps are the best combination of comfort, durability, and grip. They are inexpensive and effective. Figure-8 straps offer maximum security but can be difficult to bail from on a failed lift.

You read this far. You're serious.

Track food, workouts, and your purpose with Mofilo. Download today.