Are Lifting Straps Cheating? (When to Use Them—and When Not To)
There’s a common myth in the fitness world that lifting straps are “cheating.”
They’re not.
Most strength coaches agree:
Straps are a tool.
Like any tool, they can help you—or hold you back—depending on how you use them.
Use them correctly, and they allow you to train what actually matters.
Use them incorrectly, and they limit your development.
Why Use Lifting Straps in Training
At the core, the purpose of straps is simple:
Remove grip as the limiting factor so you can train the movement.
In Olympic weightlifting, your grip will almost always fatigue before your legs, back, or positioning. When that happens, you’re no longer training the lift—you’re just training your grip.
Here’s where straps actually make a difference:
1. Pulling Strength Work (Snatch Pulls, Clean Pulls, RDLs)
This isn’t about grip—it’s about force production and positioning.
Straps allow you to:
- Load the movement properly
- Maintain strong positions
- Finish your pulls without losing the bar
2. High Volume Training
As volume increases, grip is usually the first thing to go.
Straps help you:
- Stay consistent across all sets
- Maintain bar path and timing
- Avoid breakdown late in training
3. Technical Consistency
If you’re focused on holding onto the bar, you’re not focused on how you’re moving it.
Straps remove that distraction so you can lock in:
- Timing
- Positioning
- Bar path
4. Protecting Your Hands
Training multiple days a week adds up fast.
Straps reduce:
- Callus tearing
- Skin irritation
- Missed sessions from beat-up hands
5. Accessory Work (Rows, Pulldowns, etc.)
Not everything needs to be limited by grip.
Using straps here lets you:
- Target the intended muscles
- Reduce unnecessary grip fatigue
- Get more out of each set
When NOT to Use Lifting Straps
This is where most lifters go wrong.
Straps are helpful—but there are times they’ll slow your progress.
1. Right Before Competition (Main Lifts)
You don’t compete with straps.
As you get closer to competition, you need to feel:
- Turnover
- Connection to the bar
- Timing at heavier percentages
2. Early Learning Phases
If you’re still developing your hook grip and bar control, straps can hide bad habits.
Focus instead on:
- Building grip strength
- Learning bar control
- Developing proper positions
3. Heavy Singles Without Intent
If every heavy lift is strapped, you’re avoiding a real limiter.
Your grip still needs to be trained.
4. Cleaning With Straps
Some lifters do it—but it’s not recommended.
It changes how you receive the bar and introduces unnecessary risk. Most experienced coaches avoid it.
The Balanced Approach (What Actually Works)
This is the approach most experienced lifters follow:
- Use straps for pulls, volume work, and variations (like pause hang snatches)
- Avoid straps for classic lifts and skill work
- Train your grip—but don’t let it dictate your entire session
Simple. Intentional. Effective.
TL;DR
- Straps are a tool—not a shortcut
- They help you train strength and position without grip holding you back
- Don’t rely on them for everything
- Use them intentionally—not automatically
Final Thought
Straps don’t make you weaker.
Misusing them does.
Train the lift. Train your grip.
Just know when each one matters.
See you guys in the next one.
-Danny
