Your grip is failing. You’re halfway through a heavy set, your hamstrings feel like they have plenty left in the tank, but that knurling is sliding right out of your palms. It's frustrating. You want to pull 405, but your hands are stuck at 315. This is exactly why people start looking into how to use deadlift straps. But honestly, most people at the local commercial gym use them totally wrong, or worse, they use them as a crutch that actually kills their natural strength.
If you've ever seen someone fumbling with a pair of cotton loops for three minutes between sets, you know it looks awkward. It shouldn't be.
The Reality of Why You Need Straps
Let's get one thing straight: deadlifting with straps isn't "cheating." That’s an old-school myth that needs to die. If your goal is posterior chain hypertrophy or maximum deadlift poundage, you shouldn't be limited by the small muscles in your forearms. According to experts like Dr. Mike Israetel from Renaissance Periodization, if your grip is the "limiting factor" in a movement meant to target your back and legs, you’re leaving gains on the table.
There are different types, though. You’ve got your basic Lasso straps—those are the ones you see everywhere with the loop. Then you’ve got Figure-8 straps, which make you feel basically bolted to the bar. Some guys prefer the Olympic style, which are just short strips of nylon or leather that allow for a quick release. If you’re a powerlifter, you might use them for volume work but you better keep pulling raw for your heavy singles so your grip doesn't turn to mush on meet day.
Getting the Lasso Strap Right
This is the most common mistake. People put the strap through the loop and then just... wrap it.
First, slide your hand through the loop. The long tail of the strap should run exactly in the direction of your thumb, laying across your palm. If it's pointing away from your thumb toward your pinky, you've got it on backward. It’s a small detail, but it changes the entire mechanics of the pull. You want the weight of the bar to pull the strap tight against your wrist, not twist it awkwardly.
Now, the wrap. You only need to go around the bar once or twice. Too many wraps make the "handle" of the bar too thick. It’s like trying to deadlift an axle bar, which is way harder. Place your hand on the bar, tuck the tail under, and use your fingers to "motorcycle" the strap tight. It’s a twisting motion. Tighten it until your hand is cinched right against the steel.
When to Actually Use Deadlift Straps
Don't be the person wearing straps for 135-pound warm-ups. Just don't.
A good rule of thumb? Use them only when your grip actually starts to give out. If you can pull your first three sets of five without them, do it. This keeps your grip strength functional. Once you hit that RPE 8 or 9 and you feel the bar slipping, that’s your cue.
Figure-8 Straps are a Different Beast
These are the favorites of strongmen like Eddie Hall or Hafthor Bjornsson. If you’re going for a max effort pull and you literally do not want the bar to leave your hands even if you tried to let go, these are for you. You put your hand through one loop, wrap the strap under the bar, and then put your hand back through the second loop.
You’re essentially locked in.
The downside? You can't really ditch the bar. If something goes wrong and you need to drop the weight fast, Figure-8s make that tricky. They also shorten your "arm length" slightly because of how they sit, which can actually help your leverage. It's a bit of a "cheat code" for heavy triples, but again, use them sparingly.
Common Blunders and Physical Toll
People complain about wrist pain with straps. Usually, it's because they're buying cheap, thin cotton straps that dig into the skin like a wire saw. Look for padded neoprene or heavy-duty nylon. Leather is also great once it's broken in, but it can be stiff as a board for the first month.
Another big one: relying on them for every pull.
If you use straps for every single back day, every row, and every deadlift, your forearms will eventually look like pool noodles. Your grip strength will plummet. Professional powerlifters often use a "top set" approach—pulling everything without straps until the very heaviest set of the day. This keeps the nervous system primed.
Why Material Matters More Than You Think
- Cotton: Cheap, absorbs sweat (gets gross), but very flexible. Good for beginners.
- Nylon: Extremely strong. It doesn't stretch. However, it can be slick. If you're using a bar with bad knurling, nylon might actually slide a bit.
- Leather: The gold standard for many. It molds to your hand and the bar over time. It has a "bite" to it that feels very secure.
The Science of Grip Fatigue
It’s not just about muscle; it’s about the nervous system. When your brain senses that your grip is failing, it actually sends a signal to "downregulate" the rest of your muscles. It’s a safety mechanism. Your body doesn't want you to hold something heavy that you might drop on your feet. By using deadlift straps, you trick the brain into thinking the connection is rock solid. This allows your CNS to recruit more motor units in your glutes and hamstrings.
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You’ll literally feel stronger the second you cinch them down.
A Note on Rows and Pull-ups
While we're talking about how to use deadlift straps, it's worth mentioning they aren't just for pulling from the floor. For heavy barbell rows or even high-volume weighted pull-ups, straps are a godsend. They allow you to focus entirely on the elbow drive and the contraction of the lats rather than focusing on whether your fingers are cramping up.
Actionable Steps for Your Next Session
- Check your orientation. Ensure the strap tail follows your thumb.
- The "One-Handed" Trick. Practice wrapping the second hand using only that hand. It takes a bit of dexterity. You use your thumb and index finger to guide the strap while the other hand is already locked in.
- Set a "Strap Threshold." Decide today that you won't touch your straps until you hit a specific weight—say, 80% of your max.
- Maintenance. If you have nylon straps, don't throw them in the dryer. They’ll shrink and get brittle. Air dry them after a sweaty session.
If you’re serious about moving heavy weight, get a pair of Versa Gripps or a solid pair of IronMind Sew-Easy straps. They’re worth the $20-$50 investment. Stop letting your grip be the reason your deadlift is stalled. Cinch down, sit back, and pull.