Lifting Straps for Powerlifters: Grip, Volume, and the Case for Straps in Training

Grip is a legitimate limiter in powerlifting, but it is not the limiting factor in competition. The deadlift is contested with a double-overhand, mixed grip, or hook grip. Straps are not allowed on the competition platform. So why do serious powerlifters train with lifting straps? Because training is not competition, and the purpose of training is to build the muscles and movement patterns that produce the best competition result, not to replicate competition conditions on every set.

This guide covers the specific training scenarios where lifting straps serve powerlifters, when you absolutely should not use them, how different strap types compare for powerlifting-specific use, and how to build the grip strength needed to pull heavy without straps when it counts.

The Powerlifting Training Case for Lifting Straps

A powerlifter preparing for competition will pull heavy deadlifts multiple times per week. Without straps, the cumulative grip fatigue across a full training week limits the quality and volume of pulling work you can complete. Research cited in the Journal of Strength and Conditioning Research demonstrates that grip fatigue significantly reduces pulling force output when lifters are fatigued from previous sets.

Using lifting straps on accessory and volume work eliminates grip as the constraint during training sessions where the goal is building back thickness, hamstring strength, and pulling mechanics. This allows you to train the posterior chain at the loads it actually needs without compromising grip before you have hit the sets that matter.

When Powerlifters Should and Should Not Use Straps

The rule is simple: use straps when grip is not the training goal and do not use them when it is.

• Accessory deadlifts and pull variations (RDLs, rack pulls, deficit pulls): straps on
• High-rep deadlift sets above 5 reps in a hypertrophy block: straps on
• Top singles and heavy doubles in the final weeks before competition: straps off, practice competition grip
• Warm-up sets: straps off to build raw grip strength
• Barbell rows, shrugs, and heavy lat work: straps on
• Competition prep peaking sets at 90%+: no straps, simulate competition conditions

If your competition is 8 weeks away, strap use on most training sets is fine. If you are 3 weeks out, transition your top sets to your competition grip so your hands are conditioned for the demands of the meet.

Figure-8 vs Standard Lasso Straps for Powerlifters

This is one of the most important strap decisions for powerlifters. Figure-8 straps and standard lasso straps serve different purposes even within powerlifting training.

• Standard lasso straps: versatile, quick to put on, allow bar release if needed, good for all accessory work and volume pulling
• Figure-8 straps: lock you to the bar completely, no release possible, ideal for maximum-effort training deadlifts where bar speed and safety are not concerns

Most powerlifters use standard straps for the majority of training work and keep figure-8 straps for their heaviest accessory deadlift sets. The figure-8 design creates a more secure connection to the bar and reduces the mental load of maintaining grip on near-maximum pulls, but the inability to drop the bar makes them unsuitable for any situation where you might need to bail.

Leather vs Cotton Straps for Heavy Powerlifting Pulls

At the loads powerlifters work with, strap material matters. Cotton straps are adequate for moderate weights but can stretch and slip slightly under the tension of a 500-plus-pound deadlift. Leather lifting straps are the right choice for heavy powerlifting training because leather grips the bar more aggressively, does not stretch under load, and lasts significantly longer under regular heavy use.

Leather straps have a break-in period. They will feel stiff and slightly uncomfortable for the first few sessions. After a few weeks of use they conform to your hands and the bar, and the grip security they provide under maximum loads is noticeably better than any fabric option.

Building Grip Strength Alongside Strap Use

Powerlifters who use straps extensively sometimes find their grip lags behind their pulling strength, which becomes a problem in competition. The solution is not to stop using straps but to program specific grip work alongside strap-assisted training. Grip training exercises such as farmer carries with heavy dumbbells or hex bars, double-overhand holds at your competition weight, and towel pull-ups all develop the grip strength needed to compete without straps.

A practical approach: two pulling sessions per week with straps to maximize training volume and quality, and one session with competition-style mixed or double-overhand grip to maintain and develop raw grip strength for the platform.

Strap Positioning for Maximum Deadlift Performance

For powerlifting deadlift training with straps, position them so the bar sits in the crook of your fingers with the strap wound tightly across the middle of your palm. Do not wind them so high on the hand that the bar sits in your fingers only. The bar should sit deep in the palm for maximum leverage and force transfer. Wind the strap tight enough that you feel locked to the bar before you initiate the pull.

Frequently Asked Questions

Do powerlifters use straps in competition?

No. Straps are not permitted in IPF, USPA, USAPL, or any major powerlifting federation competition. They are exclusively a training tool used to manage grip fatigue during high-volume pulling work.

Will training with straps hurt my competition deadlift?

Not if you train your competition grip regularly. Powerlifters who exclusively use straps and never practice their double-overhand or mixed grip in training find their competition performance suffers. Balance strap use on accessory work with regular competition-grip training on your top sets.

What strap length do powerlifters prefer?

Most powerlifters prefer straps in the 18 to 24 inch range, which allows for multiple winds around the bar with strap material to spare. Shorter straps limit the number of winds and reduce security on very heavy pulls. Check manufacturer specifications for strap dimensions before purchasing.