Lifting straps are not very common in CrossFit gyms but they do have some use. No we don’t want you to tie your lifting straps to the bar when doing lat pull downs… but we can tell you when and how to use them!
When to use straps:
When you have a movement that involves a slow lift but requires you to hold onto something, straps are beneficial. Another time to use straps are when your hands are so beaten up that being able to perform snatches or cleans that day is just not going to happen unless you get to use straps. Do you have a large lifting complex where the focus is the positions of the lift, as opposed to your ability to re-grip the bar each time. If you have a complex of say: 1 snatch pull + 1 snatch + 1 hang snatch + 1 high Hang snatch, this would be a time that using straps would be beneficial. There is of course a certain amount of ability needed for a competitive CrossFit athlete to be able to re-grip and maintain their forearms without straps but you can alternate sometimes with and sometimes without. Other movements to use straps for:
• Romanian deadlifts
• Clean pulls
• Snatch pulls
• Double overhand grip deadlifts
How to use straps:
This depends on the type of straps you have. There are 2 types of straps, the Olympic lifting style (a single looped piece of fabric, attached at the bottom) or a bodybuilding style strap (a lasso type strap) that is a single piece of material the loops through itself on on end.
Note: DO NOT USE STRAPS TO CLEAN!!! Some people have done it, yes it is possible, but the pressure you will put on your wrist is not worth it.
The Weightlifting style strap
Put your hand through the loop, through the open side of the loop. Bring your hand close to the bar, put the strap around the bar, and turn the bar until it tightens your hand closer to the bar.
The Bodybuilding style strap
Put the strap around your hand, the direction of the strap should run across your palm, from pinkey towards the thumb. Put your hand close to the bar, put the strap under the bar, then wrap it around the bar. Once wrapped, rotate the strap and bar until your hand tightens closer to the bar.
Be cautious using the type of strap on snatches. These straps tend to be thicker and stiffer and when the bar is overhead, the strap may cause discomfort on the wrist.
Article by: Steve Cristini. R KIN, BA KIN York University, CSEP-PT, NCCP- Weightlifting Coach, National level Weightlifter, Seminar Staff of CrossFit Weightlifting Seminar.
