{"id":35163,"date":"2025-03-03T14:15:44","date_gmt":"2025-03-03T19:15:44","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35163"},"modified":"2025-03-03T14:15:44","modified_gmt":"2025-03-03T19:15:44","slug":"lifting-straps","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/lifting-straps\/","title":{"rendered":"When You Should\u2014And Shouldn&#8217;t\u2014Wear Lifting Straps"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Walk into any gym and you\u2019ll hear a familiar debate: &#8220;Lifting straps are cheating!&#8221; shouts one guy. &#8220;Bro, my grip\u2019s not the point, my lats are!&#8221; responds another. It&#8217;s a topic of contention, to say the least.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting straps, the wrist-hugging, bar-gripping sidekicks of weight room fiends, are a godsend to some, seemingly allowing them to hoist weights that\u2019d make Hercules jealous. To others, they\u2019re considered a crutch for weaklings who skipped forearm work one too many times. <\/span><span style=\"font-weight: 400;\">So, what\u2019s the deal? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a Ph.D. scientist who\u2019s spent just as much time under a barbell as I have peering through a microscope<\/span><span style=\"font-weight: 400;\">, I\u2019m here to give the verdict on <\/span><span style=\"font-weight: 400;\">when\u2014and when not\u2014to strap up.<\/span><\/p>\n<h2><b>Lifting Straps: What Are They\u2014and Why the Drama?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Lifting straps are basically beefy fabric lassos, usually made of cotton, nylon, or leather, that loop around your wrists and then around whatever barbell you&#8217;re about to lift. They take your grip strength out of the equation, letting you focus on pulling, shrugging, or deadlifting hardcore weight without your hands screaming \u201cuncle\u201d and your grip strength limitations holding your other muscles back. Think of them as training wheels for your wrists, allowing you to move heavier weight than you could sans straps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So why the gym bro beef? It\u2019s a classic clash of philosophy. Powerlifters and strongmen swear by raw grip strength. After all, in competition, straps are usually a no-go. Meanwhile, bodybuilders and hypertrophy hounds argue that straps allow you to target big muscle groups (lats, traps, glutes) without your forearms punking out early. Both sides have a point, but both can get a little preachy. Let\u2019s cut through the noise with some evidence-based scenarios.&nbsp;<\/span><\/p>\n<h2><b>4 Times to Strap Up<\/b><\/h2>\n<p>I&#8217;m no absolutist when it comes to gym strategies. In the right circumstances, lifting straps are a useful tool.<\/p>\n<h3><b>1. When You\u2019re Pulling Heavy and Your Grip\u2019s Like, \u201cNah\u201d<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Deadlifting 500-plus pounds? Doing Romanian deadlifts for sets of 10? Your glutes and hamstrings might be ready, but your hands are probably sweating like a nervous teen before a first date. And understandably so, considering <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33044371\/\" target=\"_blank\" rel=\"noopener\">research<\/a> shows grip strength often fails before larger muscle groups fatigue. (Makes sense, right? After all, the muscles responsible for your grip are an awful lot smaller than the other ones you&#8217;re using when deadlifting.) Straps let you keep the focus on your posterior chain, not your palms. So, if your deadlift PR is stalling because you can\u2019t hold the bar, straps can help you break through your plateau. Just make an effort to build grip separately with farmer\u2019s walks or fat grips.<\/span><\/p>\n<h3><b>2. On High-Volume Back Days (Hello, Rows and Pulls)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ever try a five-by-10 bent-over row session? By set three, your forearms are toast, and your lats are like, \u201cWait, I\u2019m supposed to be the star here!\u201d Straps shine in hypertrophy workouts where volume is king. One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26595133\/\" target=\"_blank\" rel=\"noopener\">study<\/a> found that using straps during pulling exercises increased reps-to-failure on lat-focused moves\u2014and more time under tension means more gains! If your goal is a barn-door back, strap up and let your lats party to really maximize your workout volume and muscle gains.<\/span><\/p>\n<h3><strong>3. During Shrugs That\u2019d Make Atlas Shrug Back<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Your traps don\u2019t care about your grip\u2014they just want to grow. Heavy shrugs (think 300-plus pounds) are a trap-building staple, but holding that weight can turn your hands into Jell-O before your traps give out. Straps keep the bar locked in so you can focus on elevating those shoulders to your ears. Bonus: You\u2019ll look like a badass wrapping up before shrugging half the rack.<\/span><span style=\"font-weight: 400;\"><br>\n<\/span><b><\/b><\/p>\n<h3><strong>4. Any Time You\u2019re Chasing Results For a Specific Muscle, Not a Grip PR<br>\n<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Training for aesthetics or rehabbing an injury? Straps can isolate the target muscle without your grip stealing the show. Say you\u2019re hitting rack pulls to blast your upper back\u2014why let weak forearms cap your potential? Straps are tools, not cheats, when the goal isn\u2019t grip strength itself.&nbsp;<\/span><\/p>\n<h2><b>4 Times to Skip the Straps&nbsp;<\/b><\/h2>\n<p>On the flip side, there are circumstances in which ditching the straps will ultimately best serve your fitness goals (and keep you from getting lots of side-eye in the gym).<\/p>\n<h3><b>1. When Grip Strength Is the Mission<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This might be obvious, but I&#8217;ll mention it anyway. Want forearms like Popeye? Ditch the straps. Research shows direct grip work\u2014like deadlifts sans straps\u2014boosts forearm size and strength way better than strapped lifts. Plus, if you\u2019re training for a sport or competition (whether it&#8217;s powerlifting, strongman, or arm wrestling with your uncle), you\u2019ll need that raw grip power. Straps can\u2019t save you on game day, so don&#8217;t rely on them during your training.<\/span><\/p>\n<h3><b>2. Low-to-Moderate Loads (Don\u2019t Be <\/b><b><i>That<\/i><\/b><b> Guy)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Pulling 135 pounds with straps on? C\u2019mon, bro\u2014your grip can handle that. Save the straps for when the weight\u2019s heavy enough that you genuinely can&#8217;t lift it without some grip support. We know from research that&nbsp;<\/span><span style=\"font-weight: 400;\">grip strength adapts nicely to submaximal loads over time, so let it! Build that base, impress your gym crush, and keep the straps in your bag until it&#8217;s time to pull something serious.<\/span><span style=\"font-weight: 400;\"><br>\n<\/span><b><\/b><\/p>\n<h3><b>3. When You\u2019re Doing Functional Training<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">In real-world strength efforts\u2014think flipping tires or hauling groceries up three flights of stairs\u2014straps won\u2019t be there to bail you out. Raw grip builds resilience for life\u2019s unstrapped moments, so resist the temptation to don lifting straps when doing any sort of functional strength work in the gym. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25982160\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> link grip strength to overall health markers, like longevity and recovery, so it&#8217;s a good thing for your functional fitness and long-term vitality to skip the straps whenever you can.<\/span><\/p>\n<h3><b>4. During Warm-Ups<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Warm-up sets are for priming your body for the work ahead, so they&#8217;re no place for lifting straps. <\/span><span style=\"font-weight: 400;\">Going strapless when warming up with lighter weights preps your hands and nervous system for the real deal. Plus, your warm-up is a chance to flex your raw strength before the barbell gets disrespectful.<\/span><\/p>\n<h2><b>The Bottom Line: Straps Are a Tool, Not a Religion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s the truth: Lifting straps aren\u2019t \u201ccheating\u201d any more than a spotter is. They\u2019re a strategic choice\u2014awesome when used right, pointless when overdone. Want to max out your deadlift or grow a monster back? Strap up. Training for raw power or functional grit? Keep your wrists bare. The science says both approaches work; it\u2019s all about your goals, not gym dogma. So next time you\u2019re mid-debate with a strap-hater or lover, just smile, cite this article, and keep lifting. Your gains don\u2019t care who\u2019s yelling the loudest.<\/span><\/p>\n<p><em><img decoding=\"async\" data-attachment-id=\"23050\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/dr-jacob-wilson\/\" data-orig-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" data-orig-size=\"400,400\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Dr Jacob Wilson\" data-image-description data-image-caption data-medium-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-23050 alignleft lazyloaded\" src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\" sizes=\"(max-width: 213px) 100vw, 213px\" srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" alt width=\"256\" height=\"256\" data-srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" data-src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\"><\/em><em><br>\nKnown as \u2018<a href=\"https:\/\/www.instagram.com\/themusclephd\/?hl=en\">The Muscle Ph.D.<\/a>,\u2019 Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the CEO of&nbsp;<a href=\"https:\/\/theaspi.com\/\" target=\"_blank\" rel=\"noopener\">The Applied Science &amp; Performance Institute,<\/a>&nbsp;he researches supplementation, nutrition, and their impact on muscle size, strength, and power.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walk into any gym and you\u2019ll hear a familiar debate: &#8220;Lifting straps are cheating!&#8221; shouts one guy. &#8220;Bro, my grip\u2019s not the point, my lats are!&#8221; responds another. It&#8217;s a topic of contention, to say the least. Lifting straps, the wrist-hugging, bar-gripping sidekicks of weight room fiends, are a godsend to some, seemingly allowing them<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/lifting-straps\/\">Read More <span class=\"screen-reader-text\">When You Should\u2014And Shouldn&#8217;t\u2014Wear Lifting Straps<\/span><\/a><\/p>\n","protected":false},"author":227,"featured_media":35166,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9,1356],"tags":[],"class_list":["post-35163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>When You Should\u2014And Shouldn&#039;t\u2014Wear Lifting Straps<\/title>\n<meta name=\"description\" content=\"Lifting straps are a somewhat controversial gym tool\u2014but don&#039;t let argumentative bros keep you from reaching your strength goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/?p=35163\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"When You Should\u2014And Shouldn&#039;t\u2014Wear Lifting Straps\" \/>\n<meta property=\"og:description\" content=\"Lifting straps are a somewhat controversial gym tool\u2014but don&#039;t let argumentative bros keep you from reaching your strength goals.\" \/>\n<meta property=\"og:url\" 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