Strap weights, also known as lifting straps, are used to improve your grip during weightlifting exercises. Here's a breakdown of how to use them effectively:
Understanding Strap Weights
Strap weights are typically made of durable material, like cotton, nylon, or leather. They come in a variety of lengths and are designed to wrap around a barbell or dumbbell, helping you maintain a strong grip when your hand strength might fail.
Step-by-Step Guide to Using Strap Weights
Here's a detailed guide on how to use strap weights:
- Positioning the Strap:
- Make sure the strap is lying flat on your hand.
- The top end of the strap should be pointing towards the inside of your hand.
- Grip the Bar:
- Hold the bar with your normal grip. The strap should be hanging behind the bar.
- Wrap the Strap:
- Grab the end of the strap that's hanging behind the bar.
- Pull the strap around the bar towards the inside of your hand. The strap should wrap over your hand, not your wrist.
- Secure the Grip:
- Once wrapped, adjust the strap to feel secure. Make sure the strap is tight around the bar.
- Maintain your grip on the bar.
- Execute the Lift:
- Now you can perform the desired exercise with the enhanced grip provided by the strap.
Example: Using Straps for Deadlifts
Let's illustrate this with the example of deadlifts:
- Grip the barbell with your hands.
- Position the lifting straps on each hand as described above.
- Wrap the strap around the barbell, ensuring a secure hold.
- Perform the deadlift as usual, the straps will significantly enhance your grip strength.
Key Considerations
- Strap Placement: The strap needs to be wrapped around your hand, not your wrist, to be effective.
- Strap Direction: The top end of the strap should point inward toward your hand.
- Proper Tension: The strap should be tight enough to prevent slipping, but not so tight that it restricts circulation.
When to Use Strap Weights
- Heavy Lifts: When performing heavy sets, especially during exercises like deadlifts, rows, and shrugs, where your grip is often the limiting factor.
- Grip Fatigue: When your grip starts to fatigue before your target muscle group, lifting straps can help you continue with your set.
- Rehabilitation: When recovering from hand injuries, lifting straps can help take the pressure off your hands allowing you to resume lifting.
By properly using strap weights, you can improve your performance and lift heavier with more confidence.
