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Lifting Straps vs Wrist Wraps vs Hooks: Which Should You Use?
Lifting straps help your grip. Wrist wraps support your wrist. Straps tie your hand to the bar so you can pull more than your grip can hold. Wraps wind tightly around the wrist joint so it stays straight under heavy presses.
Use straps for pulling and wraps for pushing. Hooks are a quicker alternative to straps for some pulling work.
Straps, wraps and hooks compared
| Lifting straps | Wrist wraps | Lifting hooks | |
|---|---|---|---|
| Main job | Grip | Wrist support | Grip |
| Best for | Deadlifts, rows, shrugs, pull ups | Bench, overhead press, push press, cleans | Rows, shrugs, machine pulls |
| Material | Cotton, nylon or leather | Elastic with thumb loop | Metal hook on a padded wrist strap |
| Powerlifting meets | Not allowed | Allowed | Not allowed |
Lifting straps
Straps take the load off your fingers and pass it to your wrists and forearms. That lets your back and legs work after your grip has given up.
- Lasso straps are the most common and the easiest to learn.
- Figure 8 straps lock the hand to the bar very securely. They suit heavy deadlifts and shrugs but are slow to release.
- Closed loop straps are favoured by Olympic lifters for snatch work.
Do not strap every set. Train grip on lighter sets and save straps for the heavy ones, so your grip keeps getting stronger.
Wrist wraps
Wrist wraps keep the wrist stacked over the forearm when you press. Many lifters use them on heavy bench and overhead sets, often from about 80% of their max and up.
Wrap them across the wrist joint, not the forearm. Stiffer wraps give more support, and softer wraps are easier to move in.
Lifting hooks
Hooks are metal hooks on a padded wrist strap. They go on fast and suit rows, shrugs and machine work. They do not hold as securely as straps on very heavy deadlifts.
How to use lifting straps
- Thread the strap through its loop so it tightens around your wrist.
- Place the free end under the bar and wrap it around once or twice, away from you.
- Grip the bar over the strap and twist to tighten before you pull.
How to put on wrist wraps
Hook the thumb loop on, then wrap around the wrist joint itself, not the forearm. Pull firm on each turn and close the velcro. Take the thumb loop off before you lift if it pinches.
Can you use straps and wraps together?
Yes, for different lifts in the same session. Straps for heavy pulls, wraps for heavy presses. They do different jobs, so you rarely wear both on one lift.
Straps, wraps and hooks made to order
QST makes lifting straps, wrist wraps, lifting hooks and lifting grips with your logo, colours and packaging, alongside lifting belts.
QST International is a weightlifting accessories manufacturer in Sialkot, Pakistan. The facility is WRAP certified and certified to ISO 9001, ISO 14001 and ISO 45001, and it shares its ethical audit data with buyers through Sedex. The minimum order is 30 to 50 pieces per design, and a sample takes 7 to 10 days before bulk production starts. Gear for the European market carries CE certification where it applies. Ask for a quote.
Frequently asked questions
Should I use straps or wrist wraps for deadlifts?
Straps. Deadlifts are limited by grip, and straps fix that. Wrist wraps do nothing for grip.
Are lifting straps cheating?
No. They are a training tool for sets where grip gives out first. They are not allowed in powerlifting meets, so train your grip too.
Do wrist wraps help bench press?
They help keep the wrist straight under heavy loads, which many lifters find more comfortable and stable.
Are figure 8 straps better than lasso straps?
Figure 8 straps hold tighter but are harder to release. Lasso straps are easier to use and suit most lifts.
Do lifting straps weaken your grip?
Only if you use them for everything. Train grip on lighter sets and save straps for heavy work.
