Lifting grips vs straps – which works better?

You might’ve walked into a gym one day and seen people doing deadlifts or other exercises with some straps around their wrists. Or them using weird hook-shaped accessories while lifting. And you probably thought to yourself, “What the heck is going on here?!” Don’t worry. That is the natural reaction. 

I did the same when I first saw lifting straps and lifting grips. 

In this article, I’ll dive into the world of lifting grips vs straps, sharing my experiences and insights and explaining what they are and how they are used.

We all know how important it is to have a firm grip when hitting those heavy lifts, but which accessory should you choose? And when? These tools have become invaluable to lifters worldwide, from improved grip strength to added wrist support.

So, grab your favorite protein shake, buckle up those lifting belts, and dive into the fascinating world of lifting grips and straps together.

Strap yourselves in!

What are the differences between lifting grips vs straps?

Lifting grips provide hand protection and enhance grip strength, while lifting straps assist in gripping heavy loads. Grips are versatile and suitable for various exercises, promoting better wrist stability and preventing calluses. On the other hand, straps excel in activities where grip strength might limit performance, allowing you to lift heavier weights.

 Lifting Straps vs Lifting Grips: Differences

While both serve the purpose of improving grip and support, there are distinct differences between lifting grips and lifting straps. 

Lifting grips typically provide a textured and padded surface that wraps around your palm, fingers, or both, offering a secure and comfortable grip on the weight.

On the other hand, lifting straps are long straps that loop around the bar or weight and then wrap around your wrist, allowing you to bypass your grip strength and focus more on other muscle groups. 

While lifting grips concentrate on improving your grip strength and reducing hand fatigue, lifting straps provide extra support and enable you to lift heavier weights by taking some of the load off your grip. 

 When To Use Lifting Grips vs Lifting Straps?

Lifting grips, the unsung heroes of the weight room, are here to give you a helping hand, quite literally.

They come in various forms, such as gloves, straps, or wraps, each offering a unique grip-enhancing mechanism. The primary purpose of lifting grips is to improve your grip strength, prevent slipping, and reduce the risk of calluses or blisters. They offer an extra layer of protection for your hands, allowing you to push your limits and focus on the target muscles without worrying about losing your grip.

Lifting grips are ideal for exercises that heavily rely on grip strength, such as deadlifts, pull-ups, or rows.

Grips for weightlifting improve grip strength, enhance control, and maintain a direct connection with the weight.

Lifting straps are beneficial when grip strength becomes a limiting factor during heavy compound lifts, such as deadlifts, shrugs, or heavy rows. 

Lifting straps provide additional support to lift heavier weights and target specific muscle groups effectively.

Exercise Types and Scenarios Suitable for Each

Hand grips for lifting are particularly useful for exercises that heavily rely on grip strength and require a secure hold on the weight. They excel in deadlifts, pull-ups, rows, and chin-ups, where maintaining a strong grip is crucial to perform the movement effectively. I also find them handy for free weight exercises like dumbbells and kettlebells. 

Lifting grip straps are ideal when grip strength becomes a limiting factor during heavy compound lifts. Lifting straps can provide the necessary support to prevent grip fatigue during heavy deadlifts, allowing you to focus on engaging the back and leg muscles. I particularly like using them when performing barbell or dumbbell shrugs because I know I have a secure grip on the weight and can safely concentrate on the target muscles rather than grip endurance.

 Benefits of Using Lifting Grips

Let’s get into more detail on how lifting grips work to improve your workouts. The numerous benefits of using them can significantly enhance your weightlifting experience.

Enhanced Grip Strength and Stability

Lifting grips enhance grip strength and stability by providing a textured surface that improves friction and grip on weightlifting equipment. They enable you to maintain a stronger and more controlled grip throughout your lifts, enhancing overall performance and reducing the likelihood of grip fatigue.

Reduced Risk of Hand and Finger Injuries

Lifting grips reduce hand and finger injuries by providing a secure grip, protective barrier, and cushioning to absorb impact, preventing calluses and blisters.

Improved Control and Technique in Lifting Exercises

Lifting grips improve control and technique in lifting exercises by promoting proper hand positioning and alignment. They help maintain a consistent grip on the equipment, allowing for better control during movements. They also provide a reliable connection between hands and weights, ensuring stability and precision.

 Drawbacks of using Lifting Grips

It’s no secret I like my grips and straps for workouts. I’ve seen amazing results with them and will continue to use them. However, I would like to point out that, as with everything, my beloved accessories do come with some drawbacks.

One potential drawback of using lifting grips is that they can increase the diameter of the bar or handle. The ‘hook’ on the lifting grips may vary in thickness depending on brand and model. That thickness is extra space between your hand and the barbell. This may lead to limiting your range of motion and potentially affecting your technique.

Lifting straps have limitations as well. They can alter movement patterns and shift the focus away from grip strength, potentially affecting exercise effectiveness and muscle engagement.

When using either (or both, like I do!) of these, make sure to strike a balance and use them judiciously. Periodically training without assistance can help maintain a well-rounded approach to strength training and prevent relying on these tools too much.

 Benefits of Using Lifting Straps

Lifting straps provide a secure grip on the bar, allowing you to lift heavier weights and push your limits. They also reduce fatigue in your forearms and promote better muscle engagement. 

Let’s check out the specifics on how straps help you conquer challenging lifts, break through plateaus and reach new levels of strength and endurance.

Increased Ability to Lift Heavier Weights

The biggest difference I noticed with using lifting straps is the ability to lift heavier weights than before. With straps, you won’t have to worry about your grip being unreliable. Instead, you’ll be able to focus fully on your workout, which allows you to push past your limitations and get better results. Females who struggle to lift heavy objects because of a lack of grip strength and are trying to increase their 1RM should try implementing lifting straps into their resistance training routine. 

Reduced Grip Fatigue During Prolonged Lifting Sessions

As your muscles become fatigued, your grip strength may weaken, compromising your ability to maintain a secure grip on the bar. Lifting straps provide an additional support layer by transferring some load from your hands and forearms to your wrists. This allows you to maintain a more secure grip for a longer period, delaying the onset of grip fatigue.

Targeted Muscle Engagement and Focus on Specific Muscle Groups

A firm grip on the bar will allow you to focus on contracting and stimulating the muscles you want to work, leading to more effective workouts and improved muscle development. They also help to minimize the involvement of secondary muscles that may take over during exercises due to grip limitations.

 Drawbacks of Using Lifting Straps

Lifting straps aren’t all rainbows, however. As with most things in life, there are negatives that come with the package. Here are a few.

Dependency on straps

Relying too heavily on lifting straps can hinder the development of grip strength and forearm muscles. Refrain from depending on straps may lead to a firmer grip over time, as the straps take on the load your hands and forearms should be handling.

Limited range of exercises

Lifting straps are primarily designed for pulling exercises, such as deadlifts and rows, where they allow for better maintenance of grip strength, faster grip strength recovery following training, and greater perceived grip security and power during the exercise. They may need to be more suitable and adequate for pushing exercises like bench or overhead presses. Also, the use of lifting straps in exercises such as the lat pull-down in the 1RM value does not promote beneficial mechanical advantages except for providing safety. This limits their versatility and usefulness across different workout routines.

Potential muscle imbalances

Muscle imbalances or asymmetry could be a potential issue if not acknowledged. Which hand is supinated/pronated should be taken into consideration when doing heavy lifting exercises.  The lifting straps provide additional support to both sides, which could lead to uneven muscle development and strength discrepancies between the dominant and non-dominant sides. Or it could therefore hinder the natural development of muscles in the weaker arm.

Reduced proprioception

Lifting straps can decrease the proprioceptive feedback you receive during a lift. Proprioception refers to the body’s ability to sense its position, movements, and forces acting upon it. With straps, you may lose some tactile feedback, making it harder to maintain proper form and technique.

Safety concerns

Lifting straps can pose safety risks when misused or with excessive weights. If you cannot release the straps quickly in case of an emergency or loss of balance, it can increase the likelihood of accidents or injuries. Athletes who need a forceful triple extension but not grip strength would benefit from utilizing lifting straps owing to grip security and the qualitative sensation of power, particularly when doing variations of the snatch that range from submaximal to supramaximal and don’t include an overhead catch phase.

Warm Body Cold Mind Olympic Weight Lifting Wrist Straps V1: Recommended Lifting Straps

If you’re a fan of simplicity, have no fear, I have prepared a treat for you – Warm Body Cold Mind Weight Lifting Wrist Straps V1.

They are 100% cotton-made, meaning that they are incredibly durable. And the best thing about them is that you are ready to go as soon as you get them. No real need to break them or adjust them. 

What I love about these grips is how simple they are. Just wrap, feed under the bar, flip, and grab. As simple as that! They are very straightforward to use, making them perfect for beginners and experienced lifters alike. The wide design is also a great feature; it takes the pressure off my grip. 

They come in 9 different color combinations. There’s something for almost everyone. 

The best part? The price is incredibly reasonable for such a high-quality product. You can buy them as a single pair or 20 pairs at a considerable discount. So if you’re equipping your gym, I’d go for that.

And to top that, you get a 14-day return policy if you don’t like them. But I somehow double you’ll be using them.

The only thing I’d change with these is the packaging – it seems a bit too bland and simple for such a fantastic product. If the packaging was a bit more premium, it would really look the part. But other than that, I give these straps a 10/10.

Positives:

• 100% cotton made
• No irritation on the skin
• A wide array of color combinations to choose from
• Very tear-resistant

Could be better:

        x   Lasso Straps can be intimidating for beginners

 FAQs

Can lifting grips or lifting straps hinder natural grip strength development?

No, lifting grips or lifting straps do not hinder natural grip strength development. They provide temporary support during heavy lifts, allowing you to focus on other aspects of your training. In fact, a study suggests that doing resistance training with increased power clean load will lead to superior muscular adaptations over time. 

Are lifting grips and lifting straps suitable for all lifting exercises?

In short – no. Straps will only get in the way when using lighter weights and grips will perform better in these situations. And while, for example, straps won’t hinder you in any way, they also might not provide any benefits in specific exercises such as lat pull-down.

Can lifting grips and lifting straps be used together?

Yes, lifting grips and lifting straps can be used together. While lifting grips focuses on improving grip strength and reducing hand fatigue, lifting straps provide additional support for gripping heavy weights.

 Conclusion

Whichever tool you choose, use it in moderation and pay special attention to securing and adjusting it. Lifting straps and grips can make a tremendous difference to your workouts, allowing you to lift heavier and longer, and straps provide grip security in lifters without enough grip strength. They go about it in slightly different ways. If you’ve never used either, I suggest trying out both to determine which works best for you.

Are you only considering using straps and grips, or are you a long-time user? Feel free to share any advice or opinions, or questions in the comment section below; I’d love to hear them!

Happy strapping and happy gripping!