When to Use Lifting Wrist Wraps and How to Use Them

If you're serious about strength training, you've probably seen other lifters using wrist straps. You may have even wondered if you should be using them too.

The answer? Maybe, it depends.

If you are a beginner lifter, you should avoid them initially to build your grip strength. You want to build your grip strength naturally. This can help keep your elbows and hands healthy. However, we do not want to limit your gains. Here are some signs it is time to use wrist wraps.

• When you start lifting weights 30-50% of your body weight per hand

• When the workout has a lot of gripping exercises

• High reps sets

• High time under tension sets

Wrist straps are an underrated tool that can help you train harder, lift heavier, and reduce the strain on your grip without sacrificing performance.

Let’s break down what they are, why they’re useful, and how to put them on correctly.

What Are Wrist Straps?

Wrist straps are a simple piece of equipment—usually made from heavy-duty cotton or nylon—that loop around your wrist and then wrap around a barbell, dumbbell, or machine handle. Their purpose is to assist your grip during heavy motions patterns.

3 Motion Patterns That will Benefit From Wrist Straps:

• Hinging- Deadlifts or Romanian deadlifts

• Lunging- walking, split squat variations, reverse

• Pulling- barbell rows, pull ups

Why Use Wrist Straps?

1. Grip Fatigue Shouldn’t Limit Your Gains

When you’re doing heavy pulling exercises, your grip often gives out before your back, traps, or hamstrings do. If your hands are the weakest link, you're not fully challenging the muscles you're targeting. Wrist straps take some of the stress off your grip so you can keep going.

2. Lift Heavier, Train Harder

Whether you're chasing a new PR or pushing through higher-rep sets, wrist straps allow you to focus on moving weight with better control. This leads to greater mechanical tension, which is a key factor for muscle growth.

3. Better Mind-Muscle Connection

Straps reduce the mental focus you place on holding the bar, which allows you to focus more on squeezing the target muscle—especially the lats, hamstrings, and upper back.

When Not to Use Them

Don’t get it twisted—straps are a tool, not a crutch. You should still train your raw grip strength with farmer’s carries, hangs, and strapless pulls. But if your grip is limiting your larger muscle groups on key lifts, it’s time to strap in.

How to Put On Wrist Straps (Step-by-Step)

There are a few types of wrist straps (loop, lasso, figure 8), but here’s how to use the most common kind: the lasso strap.

Step 1: Thread the strap through the loop

Take the end of the strap and slide it through the small loop to create a circle.

Step 2: Slide your hand through

Slide your hand through the circle and tighten it around your wrist. The long end of the strap should hang down across your palm in the same direction your fingers point between the thumb and index finger.

Step 3: Wrap the strap around the bar

With the strap hanging down, place your hand over the barbell. Wrap the strap under and around the bar a couple of times, then grip tightly over both the strap and the bar.

Step 4: Twist to tighten

Twist the bar slightly to tighten the strap connection. You should feel secure and locked in.

Final Thoughts

Wrist straps won’t magically lift the weight for you—but they will let you hit more quality reps, with better control, and less grip fatigue. Whether you’re training for strength, size, or performance, they can be a game-changer in your lifting toolkit.

If you’re not using straps yet, now’s the time to try. Just make sure to still work on your raw grip strength on the side—and save the straps for your heaviest sets or when fatigue starts to affect your form.

Need help picking the right straps or learning how to use them in your program?
Book a session with me and let’s build your pulling strength the smart way.