All you need to know about bodybuilding straps

If you like lift cast ironIf you've been doing a lot of exercise, chances are you've noticed that you don't necessarily feel all your muscles when you do certain exercises. This can quickly become a problem if you want to have a harmonious body. The solution to gain in efficiency the bodybuilding strapsalso known as strapsin English. What are they for, what are they for? exercises how to use them, how well choose them, put themWhat are the advantages and disadvantages of this accessory that will quickly become part of your sport routine. We explain everything.

What is the purpose of bodybuilding straps?

While the use of pull-up straps is controversial in strength sports such as athletic strength, in the realm of bodybuilding, they are considered more of a valuable ally during training. Indeed, these bands, wrapped around the wrist and bar, help you focus on the essence of your long set, while protecting you. Why? Simply because their role is to make it easier for you to grip the barbell or dumbbell during pull-ups, and by extension, to lift heavier loads.

Improving the grip

Just like bodybuilding hooks, straps will make your grip easier. When you pull your barbell or lift your dumbbells, it is your arms that do the work. Only use the muscles in your arms to do the work. forearm will quickly make you less efficient, as you will quickly get tired and may not be able to finish your set. By improving this, you will then be able to concentrate properly on your goal, without feeling discomfort or pain in the palm of your hands.

Lifting more weight

By intensifying your grip, you will be able to lift more weight and raise your bar for more time or more reps. Your hand or forearm strength alone is not enough. If weightlifters or powerlifters use them during certain periods of their training, it's because it's effective.

Increase your concentration

The use of bodybuilding straps is not trivial, as they will help you strengthen your grip and work better. By having your bar in hand, you will target your muscles better and be more focused on exercises such as strengthening your back, lumbar or gluteal muscles. You will focus on your goal and not on how to get there. Your focus will be on your goal and not on your hands.

For which bodybuilding exercises should it be used?

Bodybuilding straps will be useful if your goal is to increase muscle mass and strength in the upper back, trapezius (by working the shrugs) or hamstrings. For my part, I use the straps to target the back during movements :
- of traction ;
- Deadlift (avoiding too heavy a load);
- of rowing (whether it is bar or dumbbell rowing);
- (high pulley, low pulley).
Whether you work in pronation or supination, this small accessory that will quickly find its place in your sports bag, will save you on many occasions. Moreover, for the beginners or the confirmed ones who would like to review the various plugsI invite you to reread a previous article in which I explained this in detail, including the positioning of your thumbs.

How do I put on the pull straps?

Getting the hang of it

The first few times you put them on, it will seem complicated, but you'll soon get the hang of it after a few training sessions. Put the free end of the strap through the buckle, then wrap the strap around the bars. This will allow you to clench your fists much less, as the tighter your wrists, the more your forearms will contract. Your forearms are smaller muscle groups than your back, so if you squeeze them too much, they will quickly become congested and you won't be able to finish your session. The utility of the straps of pulling is thus to enable you to focus well on the muscles of your back.

Mistakes to avoid

• Beware of the classic mistake of putting the strap along your palm. You should have the pull strap parallel to your thumb, the strap on one side and the palm on the other. 
• Once you put it on, adjust it properly so that your grip is secure. If it's not tight enough, for example on a deadlift, it's your wrist that will support the weight instead of your hand.
• Also remember to loosen the strap between 2 sets, because the tension can compress the blood circulation. 
• Take the time to put them on properly to avoid any risk of injury.
• Do not wrap the whole strap at the same level of the bar, because too thick will make it difficult to grip.

In practice 

For the pulling movements, you will take the bar and wrap the strap around it, so as to pull it as far as possible. Your wrist will be as close to the bar as possible. Then, you will make 2 or 3 turns with the strap to tighten. Your thumb will come to rest above and especially not the opposite. If you put your thumb underneath, you will still contract your forearms. You can relax your forearms a little more and work with your elbows backwards.
Same thing for the exercises of back, that it is with a rowing T-bar, a rowing bar or a deadlift. Idem with a barbell rowing: you roll up to the maximum, while taking care to keep your thumb on the same side as the other fingers. Still the same way of making for the exercises of pulling to the pulleys, whether it is high pulley, low pulley or tight catch. And if it's still not clear to you, watch the video.

Advantages and disadvantages of bodybuilding straps

For my part, I don't see any real disadvantage to using pull straps. You will tell me that it can cause a weakness in the grip. OK, I grant you that, and that's why I strongly advise you to work on your grip in parallel. For example, take cast iron discs with your fingertips and hold them for 15 seconds. You will see that you will strengthen your grip strength.

If you want to build muscle mass and strength in your upper back, trapezius and hamstrings, straps are the perfect accessory. They help you lift heavier loads than the grip alone would allow.

The straps lighten your grip, they do not prevent the participation of the forearms. Yes, at the end of the set, the load is held only by the straps, but throughout your workout, it is your forearms that are doing the work. By not focusing on your wrists or arms, you will be much more focused on your back, for example.
For pulling exercises like the rowing machine, the straps shift the location of the tension from the biceps and forearms to the back and dorsal muscles. And that's the point, because it's the back muscles you want to work.
The straps also protect your hands. With the repetitions and weight, your hands get damaged, you get calluses that form in the palm and on the fingers that can be hurtful. It would be a shame to have to stop your training because of this, wouldn't it?

How to choose the right bodybuilding straps?

It is not uncommon to see some athletes with homemade pull straps, made from a judo belt cut in 2, for example. For my part, I prefer to work with leather straps solid. When choosing yours, there are a number of criteria to consider.

The model

The cotton ones are simple, strong and effective, as long as they are made of heavy-duty cotton. The leather ones, like the ones I use, can take heavy loads and if you look after them properly, they will last for many years. There is also an alternative to the classic straps, the 8 strap. They are comfortable to wear and can be put on quickly. Finally, there are straps with a wrist reinforcement, which you can use if you tend to feel them sore. From the material point of view, leather, fabric or nylon are resistant materials. The important thing is that they can withstand a considerable amount of use without fraying.

Seams

If you don't want to have to quickly buy a new pair of draw straps, consider this important parameter. If the seams are of poor quality, they will tear quickly. If they come apart at the buckle, you'll just have to throw them in the trash.

The length

To wrap it correctly around your wrist and then around your barbell or dumbbell, your strap should be neither too short nor too long. Well positioned and adjusted to allow you a good grip, be careful not to wrap it in the same place.

In summary, the bodybuilding straps :

• allow you to carry more weight;
• help you lift longer;
• help you to concentrate.

If you wish to continue to progress, do not hesitate to ask for a personalized coaching.