Are Lifting Straps Cheating? When to Use Straps (and When Not To)

Walk into any gym and you'll hear it: "Straps are cheating" or "Straps will ruin your grip." Neither is quite right. This guide explains what lifting straps actually do, what the research says, when you should use them and when you're better off without them.

The short answer

In training, lifting straps aren't cheating. They're a tool for training your back and legs harder when your grip would give out first. In competition, it depends on the sport: straps are banned in IPF powerlifting and Olympic weightlifting, but allowed in strongman (apart from some grip events). Using them where they're banned would be cheating. Using them in your own training is a choice.

What lifting straps actually do

On pulling exercises like deadlifts, rows and shrugs, your forearms and fingers often tire before your back and legs do. When that happens, the set ends early and the muscles you wanted to train don't get the full workload. Straps connect your wrist to the bar, so your grip stops being the weak link.

What the research says

• Less grip fatigue. In a 2021 study, men who did 4 sets of 4 deadlifts with straps had less grip fatigue, felt their grip was more secure, and rated the sets as easier than without straps. Their grip strength also recovered faster afterwards.
• Heavier lifts. In another study by the same research group, 20 men lifted an average of 177.0kg for one rep on the deadlift with straps, compared with 160.6kg without.

In other words, straps let you lift more and do the same work with less strain on your grip. That's exactly why they're useful in training.

Will lifting straps weaken your grip?

The real issue is that your grip isn't trained on the sets where you use straps. If you strap up for every set of every pulling exercise, your grip can fall behind the rest of your strength. The fix is simple: use straps only on the sets that need them, and train your grip separately.

When to use lifting straps

• Heavy pulling sets where your grip fails before the target muscle, such as top sets of deadlifts, rack pulls and heavy shrugs.
• High-rep back work like rows, lat pulldowns and Romanian deadlifts, where your forearms tire before your back.
• Back-to-back pulling exercises later in a session, when your grip is already tired.
• Cable isolation work such as lateral raises and straight-arm pulldowns, using D-cuff straps that clip the cable to your wrist. See our D-cuff cable exercises.

When not to use them

• Warm-ups and lighter sets. These are free grip training.
• If you compete in IPF powerlifting. You'll have to deadlift without straps on the platform, so do plenty of your deadlift training without them.
• If grip strength is the goal. Strongman grip events, climbing and combat sports all need a strong grip.
• On lifts you may need to drop, especially with figure 8 straps or hooks, which make it harder to let go quickly.

How to keep your grip strong while using straps

• Go strapless until you need them. Do your warm-ups and first working sets without straps, then put them on when your grip starts to slip.
• Add grip work. Farmer's carries, dead hangs from a pull-up bar and thick-handle training all build grip. Our fat grip training guide shows you how.
• Use chalk. Liquid chalk keeps your hands dry, so you can hold on longer before you need straps.
• Learn the hook grip technique. Trapping your thumb under your fingers gives a stronger hold on the bar, and it's allowed in competition.

A simple rule

If your grip would fail before the muscle you're training, use straps. If it wouldn't, leave them in your bag.

Which straps should you get?

• Loop straps are the best all-rounder, like our OG Lifting Straps.
• Figure 8 straps give the most secure hold for maximum deadlifts and shrugs.
• D-cuff straps work as a lifting strap and clip onto cable machines. Read how to use D-cuff lifting straps.
• Lifting hooks are the fastest to set up.

Our D-cuff vs lifting straps vs figure 8 vs hooks guide compares them in detail. If you're deciding between straps and gloves, read when to use a lifting strap instead of gloves.

Frequently asked questions

Are lifting straps cheating?

Not in training. They're only cheating if you use them in a competition that doesn't allow them, such as IPF powerlifting or Olympic weightlifting.

Do lifting straps weaken your grip?

Not on their own, but they don't train your grip on the sets where you use them. If you use them for everything, your grip can fall behind, so keep some sets strapless and add grip exercises.

Should beginners use lifting straps?

Beginners usually lift light enough that grip isn't a problem, so it's worth building grip strength first. Once your grip starts limiting your back training, add straps for your hardest sets.

Can I use lifting straps for pull-ups and lat pulldowns?

Yes. Straps can help on high-rep pull-ups and pulldowns, when your forearms tire before your lats.

Can I pay cash on delivery?

Yes. Every order can be paid cash on delivery across Pakistan.

Final thoughts

Lifting straps are a training tool, not a shortcut. Use them on the sets where your grip holds you back, train your grip on the rest, and follow the rules of your sport if you compete. Browse our lifting straps collection to find the right straps for you.