Is Using Lifting Straps Cheating? Debunking Myths in Strength Training

by Charles Alexandre Legare

The question of whether lifting straps constitute “cheating” sparks heated debates in gyms and online forums. Critics argue they undermine “pure” strength, while advocates view them as essential tools for maximizing performance. Let’s dissect the ethics, mechanics, and practical realities of strap use—without bias or jargon.

What Are Lifting Straps, and Why Do Lifters Use Them?

Lifting straps are loops of durable material (nylon, leather, or polyester) that secure the barbell, dumbbell, or kettlebell to your wrists. By transferring load from your hands to your forearms, they allow you to focus on overloading target muscles—like your back, hamstrings, or shoulders—without grip fatigue ending your sets prematurely.

Common Applications:

  • Deadlifts: Push your posterior chain without grip limitations.

  • Rows/Rack Pulls: Maximize back hypertrophy.

  • Strongman Events: Handle axle bars, logs, or other awkward implements.

Ironbull Strength’s Figure 8 Lifting Straps use a no-slip loop design to maintain grip under extreme loads, while their Padded Lifting Straps add cushioning for high-volume work.

Explore Ironbull’s lifting straps collection for powerlifting, strongman, or functional training.

The “Cheating” Argument: Valid or Misguided?

Critics claim straps mask grip weaknesses, but this perspective ignores critical nuances:

  1. Sport-Specific Rules:

    • In powerlifting, straps are banned in competition—so training raw is mandatory for meet prep.

    • In strongman or bodybuilding, straps are often permitted, letting athletes prioritize target muscles.

  2. Training Efficiency:
    Grip fatigue can cap volume for larger muscle groups. For example, straps let bodybuilders exhaust their lats during rows without their forearms failing first.

  3. Injury Mitigation:
    Straps reduce shear stress on finger tendons, aiding lifters managing arthritis or past hand injuries.

When Do Straps Cross the Line?

Straps become problematic in two scenarios:

  • Ignoring Sport Rules: Using them in raw powerlifting meets violates regulations.

  • Overreliance: Never training grip directly creates imbalances.

Solution: Periodize strap use. Example:

  • Off-Season: Use straps for 80% of heavy pulls; train grip separately with farmer’s carries or plate pinches.

  • Peaking Phase: Train raw to condition grip for competition.


Expert Insights: Coaches and Data Weigh In

  • Dr. Lisa Park, Sports Physiologist:
    “Straps reduce compensatory movements caused by grip fatigue. For instance, grip failure often leads to rounded backs on deadlifts—straps mitigate this risk.”

  • Mark Sullivan, Elite Strongman Coach:
    “My athletes use straps for event-specific training, like max-effort axle deadlifts. Grip is trained separately to avoid overreliance.”

  • Peer-Reviewed Findings:
    A 2023 study in the Journal of Strength and Conditioning found no difference in grip strength gains between lifters using straps strategically and those training raw.

How to Use Straps Ethically

  1. Secure, Not Strangling:

    • Loop the strap under the bar, wrap around your wrist, and leave room for blood flow. Ironbull’s Premium Lifting Straps prevent over-tightening with reinforced stitching.

  2. Pair with Grip Work:

    • Train grip 2-3x weekly using:

      • Fat Bar Holds: Attach Thick Grips to barbells.

      • Towel Pull-Ups: Enhances grip and forearm stamina.

  3. Sport-Specific Preparation:

    • If competing in raw powerlifting, phase out straps 8-12 weeks pre-meet.

Myth-Busting: Cutting Through the Noise

  • “Straps Weaken Grip”: False. Studies show strategic use doesn’t hinder grip development if trained separately.

  • “Straps Are Only for Heavy Lifts”: False. They’re equally useful for high-rep rows or rehabbing hand injuries.

  • “All Straps Are the Same”: False. Cheap straps fray under load. Ironbull’s Figure 8 Wrist Straps are lab-tested for 600+ lbs.

Final Verdict: Tools, Not Tricks

Lifting straps aren’t cheating—they’re strategic tools. Like weightlifting belts or knee sleeves, they help athletes train safely and efficiently. The key is balance:

Use Straps For:

  • Heavy pulls, strongman events, or high-volume accessory work.

  • Managing hand wear during intensive training blocks.

Train Raw For:

  • Sport-specific prep (e.g., raw powerlifting meets).

  • Grip-focused phases or mental toughness development.

Ironbull Strength’s gear, engineered with athlete feedback and third-party tested for durability, ensures you’re equipped to train smarter. From the seamless design of their Figure 8 Straps to the ergonomic comfort of their EZ Gripz V2, every product is built to support your goals—no shortcuts, just science.

Why Trust Ironbull?

Ironbull Strength collaborates with strength coaches and engineers to create gear that meets strict load-bearing standards. Their straps aren’t just durable—they’re purpose-built to help you lift more, recover faster, and train longer.

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