How to Use Lifting Straps for Deadlifts: Lasso and Figure-8 Setup

If your grip is giving out before your hamstrings, glutes, and back have had a chance to finish working, lifting straps exist to solve exactly that problem. A good pair of deadlift straps connects your wrists to the bar securely enough that grip stops being the limiting factor — so your pulling muscles can do the job you actually came to the gym to train.

That said, knowing how to use lifting straps matters as much as having them. A strap wrapped in the wrong direction around the bar will loosen as you pull, which defeats the entire purpose. One overtightened around your wrist will cut off circulation and make you want to ditch them by set three. Getting the setup right from the start makes the difference between straps that feel like a genuine training asset and straps that feel like extra hassle.

This guide covers two main setup methods: lasso straps, which are the most common style and include cotton, padded, and heavy-duty designs, and figure-8 straps, which use a two-loop construction for a highly secure bar connection. Both have a place in deadlift training, and you'll find clear numbered steps for each below.

Not sure whether you need straps or wrist wraps in the first place? Check out the full guide at Spinto's lifting straps vs. wrist wraps guide before diving into setup.

How to Use Lifting Straps: Quick Setup Overview

Before getting into the step-by-step, it helps to understand how the two strap types work mechanically, because the setup logic is different for each.

Lasso straps have a sewn loop at one end that goes around your wrist, plus a long tail that wraps around the barbell. The security of the connection depends on how that tail is wrapped — specifically, it needs to wrap in the direction that tightens as you take the bar off the floor. The tail cinches against the bar rather than unrolling away from it.

Figure-8 straps have two loops connected in the middle. One loop goes around your wrist, the bar sits between the two loops, and the second loop comes back around the bar and returns to your wrist. There is no separate tail to wrap. The bar is essentially held in a closed circuit between the strap and your hand.

The key rule for lasso straps: wrap toward yourself. When you take tension on the bar and begin pulling, the bar's natural rotation will tighten the strap rather than loosen it. Wrapping away from yourself does the opposite — the strap feeds out under load.

Straps should feel secure without clamping hard around your wrist. The tightness you're after is around the bar, not your arm.

How to Put On Lasso Lifting Straps for Deadlifts

Learning how to put on lifting straps for deadlifts with the lasso method is the foundation most lifters need first, because lasso straps are the most widely used design and the steps apply across cotton, padded, and heavy-duty constructions alike.

If you have never used straps before, run through the setup with an empty bar or a very light load before committing to working sets. The first time you do it, the wrist positioning and wrap direction will feel slightly unfamiliar. Two or three practice reps is usually all it takes before the sequence becomes quick and automatic.

Step-by-Step: Lasso Strap Setup

1. Step 1: Put your hand through the wrist loop.

   Slide your hand through the sewn loop at the closed end of the strap. Position the loop so it sits around your wrist — generally an inch or two above the base of the palm — with the strap tail hanging downward toward the floor. Adjust the loop so it is snug enough to stay in place but does not feel constrictive. You want your hand free to grip the bar naturally.

2. Step 2: Place your hand on the bar in your normal deadlift grip.

   Walk up to the bar and position your hand exactly where you would grip it for a conventional or sumo deadlift. Your grip width, thumb position, and bar contact should be the same as your unassisted setup. The strap tail should be hanging beneath the bar or resting against the near side of it at this point.

3. Step 3: Feed the strap tail under the bar.

   Bring the loose tail underneath the barbell from the side closest to your wrist. Keep the strap flat as it passes beneath the bar — a twisted strap will not cinch cleanly and can create uneven pressure on your wrist. The tail should come out on the far side of the bar, ready to be wrapped upward.

4. Step 4: Wrap the strap tail around the bar toward you.

   This is the step most people get wrong, and it is the most important one. Bring the tail back over the top of the bar and continue wrapping it toward your body — in the direction that, when the bar is under tension, causes the strap to grip tighter rather than feed out. A simple test: with the strap lightly in place, give it a small pulling cue. If it tightens, you have it right. If it loosens or unrolls, unwrap it and go the other direction.

5. Step 5: Twist the bar slightly to tighten the strap.

   Once the tail is wrapped, grip the bar firmly and rotate it slightly in the direction that removes slack from the strap. The bar should now sit securely inside the strap without the need to crank the wrist loop tight. The strap tail can be held against the bar by your fingers as part of your grip, or tucked in as you wrap depending on how much tail remains.

6. Step 6: Repeat on the other hand, then set up for the pull.

   Mirror the same process on your other hand, aiming for roughly equal tension on both sides. Before you begin the pull, confirm both hands feel secure, the straps lie flat without bunching, and you are confident you can release the bar safely after the set. Then set your back, brace, and pull as you normally would.

Lasso Strap Direction: Which Way Should You Wrap?

The confusion about direction is one of the most common issues with lasso straps, and it comes up constantly in gym discussions and instructional threads.

Here is the practical version: wrap the tail toward you. As you pull the bar from the floor, the barbell naturally wants to roll slightly away from you. When the strap is wrapped in the correct direction, that rolling motion tightens the strap against the bar rather than feeding it loose. It works with the physics of the pull instead of against it.

Your left and right hands will feel slightly different when you first practice this, because the geometry is mirrored. Some lifters find one hand intuitive and the other awkward until they have done it a handful of times. That is completely normal. Practice the setup dry before loading the bar, and give yourself a session or two before it feels fluid.

If you are ever uncertain whether you have the direction right during a set, do a very light test pull with just a plate or two on the bar before committing. A correctly wrapped strap tightens under load. That feedback loop is instant.

How Tight Should Lifting Straps Be?

The short answer: tight around the bar, not tight around your wrist.

The wrist loop needs to be secure enough that it stays in position during the setup process, but most of the connection security should come from the strap wrapping snugly around the barbell. If you find yourself cranking the loop down hard on your wrist to make the setup feel stable, the issue is almost certainly that you have not removed enough slack from the bar wrap.

Overtightening at the wrist can cause noticeable discomfort during a set and, if done repeatedly, may cause circulation-related issues. The strap should lie flat across the wrist, not dig in or bunch up.

After the set, you should be able to release the bar and the straps should come free without a struggle. If you cannot release easily, the setup is likely too tight around the wrist or the tail is wound too many times around the bar. A good rule of thumb: you want to get out of the straps intentionally without effort after you set the bar down.

How to Use Figure-8 Straps for Deadlifts

Figure-8 straps work on a completely different mechanical principle from lasso straps, and understanding that difference is important before you try to set them up for the first time.

Where a lasso strap has a wrist loop and a separate tail that wraps around the bar, a figure-8 strap is a single continuous piece of material formed into two connected loops. The bar does not sit inside a tail that tightens by wrapping. Instead, the bar sits in the middle of the two loops — one loop on the wrist side, one loop completing the circuit on the other side. The connection is essentially locked by the geometry of the strap itself rather than by tension in a wrapped tail.

This makes figure-8 straps particularly useful for heavy pulling attempts where a lifter wants the most secure bar connection possible with no risk of the tail unwrapping under load. The SP-27 Figure 8 Lifting Straps at $19.99 are designed for exactly this use case.

Step-by-Step: Figure-8 Strap Setup

1. Step 1: Put one loop of the figure-8 strap around your wrist.

   Start with one of the two loops positioned around your wrist before you grip the bar. The center connection of the figure-8 should face toward the bar side, and the second loop should hang open and ready to be positioned around the bar.

2. Step 2: Grip the bar and position it between the two loops.

   Place your hand on the bar in your normal deadlift grip position. The bar should now be sitting between the first loop, which is on your wrist, and the second loop, which is still open. The strap's center connection point sits between your palm and the bar.

3. Step 3: Bring the second loop under and around the bar.

   Take the open second loop and pass it underneath the barbell and around the far side. Keep the strap flat as you do this. The second loop should come back up on the near side of the bar, toward your wrist, completing the figure-8 circuit around the bar.

4. Step 4: Place the second loop over your wrist.

   Bring the second loop back over your wrist so that both loops are now around your wrist and the bar is locked in the middle of the two-loop connection. The bar should feel significantly more secure than it does with a loosely wrapped lasso strap at this point in setup.

5. Step 5: Take out slack and repeat on the other hand.

   With both loops on your wrist and the bar between them, pull gently into the bar to remove any remaining slack. The setup should feel solid. Mirror the same steps on your other hand, confirm both hands are evenly set, and you are ready to pull.

Practice this setup with a manageable load before using figure-8 straps for a heavy attempt. The steps are straightforward, but the geometry is different from lasso straps and benefits from a dry run.

When Figure-8 Straps Make Sense

Figure-8 straps are a natural fit for heavy deadlift attempts where a lifter wants the most secure connection available and is not concerned about quick strap removal between sets. Because the bar is held inside a closed loop circuit rather than a wrapped tail, there is no mechanism by which the strap can unroll under heavy load.

The tradeoff is convenience. Getting in and out of figure-8 straps takes slightly longer than unwrapping a lasso tail, which makes them less practical for sessions where you are moving quickly between sets or transitioning to exercises that do not use straps at all. They are not the wrong choice in those situations — just something to factor into your session planning.

Whether figure-8 straps or lasso straps work better for you depends largely on your lifting context. Heavy singles or doubles where maximum security matters are where the SP-27 Figure 8 Lifting Straps at $19.99 are most at home.

Common Deadlift Strap Mistakes to Avoid

Most of the frustration people experience with deadlift straps traces back to a small set of fixable setup errors. Getting these right early means straps become a seamless part of your training rather than something you fight with at the bar.

Wrapping the Strap in the Wrong Direction

This is the most frequently reported issue, and it makes straps actively counterproductive. If the tail is wrapped so the bar's rotation under load feeds the strap outward, the connection loosens precisely when it needs to be at its tightest. The bar does not come off the floor differently — the strap just stops working.

The fix is simple: wrap toward yourself, twist the bar to cinch, and test with a light pull before starting the working set. If the strap loosens when you tug, unwrap and reverse direction. Once you have done it correctly a few times, you will not need to think about it.

Leaving Too Much Slack Around the Bar

A strap that is loosely draped around the bar instead of cinched against it will shift and compress before you ever reach real tension in the pull. By the time the bar breaks the floor, the strap has lost its position, and the grip support you were counting on is not there.

After wrapping, twist or rotate the bar in your hands to remove slack from the strap before setting your back and pulling. The strap should feel taut against the bar, not floppy. The exact number of wraps needed varies based on strap length and construction — the goal is a flat, tight connection, not a specific count.

Overtightening the Wrist Loop

Cinching the wrist loop hard might feel like it is making the setup more secure, but it is generally just causing discomfort and cutting off circulation. Security comes from the bar wrap, not from the loop compressing your wrist. If your wrist feels pinched or your fingers start to tingle during a set, loosen the loop and focus instead on removing slack from around the bar.

Make sure the strap is lying flat across the wrist before you pull. A bunched or twisted loop is usually the culprit when wrist discomfort shows up mid-set.

Using Straps on Every Set From the Start

Strapping up for warm-ups and light early sets is a pattern that creeps in once straps become a habit. The problem is that warm-up sets are typically exactly where unassisted grip practice belongs. Grip is a trainable quality, and it does not get trained if it is supported on every rep from the moment you touch the bar.

Save your deadlift straps for the sets where grip has become or is about to become the limiting factor — usually your working sets at higher loads or later in a volume session. That distinction is worth preserving, and the next section explains how to think about it in practice.

When to Use Lifting Straps in a Deadlift Workout

The timing question is one of the more practical things to get clear on early. Lifting straps for deadlifts are not necessarily an all-or-nothing choice within a session — most experienced lifters treat them as a tool to reach for at a specific point in the workout rather than from rep one.

Training goals vary, so there is no single session structure that is right for everyone. But the general logic behind the common approach is worth understanding.

Warm-Up Sets

Most lifters who use straps regularly still go strapless on warm-up sets. At lighter loads early in a session, grip is rarely the limiting factor, and those sets are a reasonable opportunity to get some unassisted grip work in without compromising the quality of the set. This keeps grip exposed to training stimulus on a consistent basis, which matters if grip development is one of your goals.

If you have a grip limitation due to injury or another specific reason, that calculus changes, and you should make the call that fits your situation.

Working Sets and Higher-Rep Pulling

This is where straps earn their place in the toolkit. When the load is high enough or the rep count long enough that grip becomes the thing most likely to end the set — rather than the targeted muscles being truly worked — straps allow the session's actual training objective to be met.

High-rep deadlift volume, Romanian deadlifts, and similar pulling accessory work are all situations where grip fatigue can accumulate faster than posterior-chain fatigue. In those contexts, the SP-26 Heavy-Duty Lifting Straps at $19.99 are well suited because they are built for extended use under repeated loading.

Heavy Attempts and Accessory Pulls

For heavier attempts, the consideration shifts from volume tolerance to connection security. If you are pulling near your maximum and want the most stable bar contact available, figure-8 straps offer a locked-loop connection that cannot unroll. For accessory pulling volume that follows your main deadlift work — rack pulls, deficit pulls, and similar variations — lasso straps in a padded or heavy-duty construction handle the job cleanly.

Neither is required for these contexts; the right choice depends on what your session calls for and what feel you prefer under load.

Lifting Straps vs. Hook Grip vs. Mixed Grip for Deadlifts

Most deadlift training involves some combination of these three grip approaches, and understanding what each actually offers — and where each falls short — makes it easier to decide when to reach for straps and when to pull without them.

Hook Grip

Hook grip involves tucking the thumb against the bar and wrapping the index and middle fingers over it, creating a mechanical lock without any equipment. It is popular among Olympic weightlifters and lifters who want a no-gear grip that holds under heavy load.

The practical tradeoff is thumb discomfort. Many lifters find the first few weeks of regular hook grip use quite uncomfortable, and it takes time for the thumbs to adapt. Whether that adaptation period is worthwhile depends on individual training priorities and whether competition without straps is a goal.

Mixed Grip

Mixed grip — one hand pronated, one supinated — is one of the most common grip approaches in recreational and competitive powerlifting. The opposing hand positions reduce the likelihood of the bar rolling out of the hands under load, which makes it effective for relatively heavy pulling.

The concern that comes up in training communities is the potential for asymmetrical loading on the biceps over time, particularly with the supinated arm. The risk is often discussed in forums without definitive resolution, and individual experience varies. It is not inherently unsafe, but lifters who use mixed grip regularly often rotate which arm is supinated or add attention to any discomfort that develops.

Lifting Straps

Straps shift the limiting factor away from grip when the load or volume has exceeded current grip capacity. They do not replace grip training if grip development is a goal, but they allow posterior-chain work to continue at the intended load and volume when grip would otherwise terminate the set first.

The practical position most experienced lifters land on is using straps selectively — not as a replacement for all unassisted pulling, but as a tool for the sets where the training priority is the muscles being loaded rather than the hands holding the bar.

Practical Grip Rotation Within One Session

A non-prescriptive framework that shows up often in thoughtful lifting discussions goes roughly like this:

• Warm-up and early sets: Preferred unassisted grip, either double overhand, hook, or mixed, depending on what the lifter is developing.
• Strength-testing or grip-focused work: Hook grip or mixed grip as appropriate to the goal and the lifter's history with each.
• Volume or accessory pulls after grip becomes limiting: Straps, so the planned work can be completed with the muscles that are actually supposed to be doing it.

This kind of rotation preserves unassisted grip practice earlier in the session while allowing straps to fulfill their actual purpose later. It is not a universal prescription — training contexts differ — but it reflects the logic behind why straps are most useful when used with intention rather than by default.

Do Lifting Straps Hurt Grip Strength Progress?

This concern comes up constantly, and it deserves a straight answer: straps can slow grip development if they are used automatically for every set, including the sets where grip is not actually limiting the work. Used selectively, on the sets where grip would otherwise fail first, they are unlikely to hold your grip back in any meaningful way.

The underlying issue is simple. Grip strength improves when the muscles, tendons, and connective tissue of the hands and forearms are exposed to load and forced to adapt. If straps remove that exposure entirely across every pulling session, the training stimulus for grip is gone. If straps are reserved for the sets where grip truly is the limiting factor while unassisted pulling continues on the rest, the exposure remains.

The "straps let you pull more but don't build grip" critique is accurate if straps are used indiscriminately. It is much less applicable when straps are used as a deliberate session tool rather than a crutch.

How to Keep Training Your Grip While Using Straps

The practical approach is straightforward:

Keep some deadlift sets unstrapped, particularly warm-up sets and any sets where grip training is one of the session's explicit goals. Use hook grip or mixed grip on selected sets when those approaches serve the lifter's specific objectives. Reserve straps for the sets where grip is likely to be the factor that ends the set before the target muscles have completed the intended work.

Specific grip exercises, supplemental routines, or targeted progression timelines are outside the scope of this guide, but the core principle is consistent with what most experienced coaches and lifters recommend: grip gets trained when it is exposed to load, and that exposure should be part of a thoughtful session plan rather than an afterthought.

Are Lifting Straps Cheating?

Are lifting straps cheating? The plain answer is no — not in a training context, and not by any reasonable definition of the word.

Straps are a training tool. They allow a lifter to continue deadlift work when grip would otherwise be the factor that ends a set prematurely, and they are specifically useful for volume work and accessory pulling where posterior-chain development is the priority. Using a tool that helps you train more effectively is not cheating any more than using chalk or a weightlifting belt is.

The debate that circulates in online communities tends to center on the idea that straps "let you pull more weight than you could hold on your own." That is true. It is also the point. If the goal of a particular session or set is to load the hamstrings, glutes, and back at a specific weight for a specific number of reps, and grip gives out at rep four when you planned for eight, straps solve the actual problem.

Where the rules matter is in competition. Lifting straps are generally not permitted for the competition deadlift, and equipment rules vary by federation and event. If you compete or plan to compete, you should review the current rulebook and approved equipment list for your specific federation before training in a way that creates dependency on straps for heavy pulls. This article makes no assertions about which organizations allow or prohibit what — those rules change, and the authoritative source is always the current published rulebook.

In a gym setting, for the purpose of training, straps are a legitimate and widely used piece of equipment. Whether to use them, when to use them, and how often to use them are training decisions, not ethical ones.

Best Straps for Deadlifts: Choose by Training Need

Choosing the best straps for deadlifts depends on the kind of deadlift work you are doing, how much wrist padding you want, and how much security you need from the bar connection. No single model is the right answer for every lifter or every session. Here is a straightforward breakdown of the four primary options based on training fit; all of them are in the Straps & Wrist Wraps collection.

SP-27 Figure 8 Lifting Straps — $19.99

The SP-27 Figure 8 Lifting Straps are designed for the scenario where connection security matters most: heavy deadlift attempts where the loop-within-loop construction prevents any possibility of the strap unwrapping under load. If you are pulling near your maximum and want to know the strap is not going to give, the figure-8 design delivers that assurance. Refer back to the figure-8 setup steps earlier in this guide for the full walkthrough.

SP-26 Heavy-Duty Lifting Straps — $19.99

The SP-26 Heavy-Duty Lifting Straps are the volume option. They are built for heavy, repeated pulling — deadlifts, rows, shrugs and rack pulls — with an adjustable wrap, which makes them a practical choice for sessions that include high-rep deadlift sets, repeated loading across multiple sets, or pulling accessory work that puts consistent demand on the strap material. If you are regularly using straps for longer sets and expect to accumulate significant volume over a training cycle, this is the lasso-style option worth considering.

SP-25 Padded Lifting Straps — $12.99

The SP-25 Padded Lifting Straps add a layer of cushioning between the strap and your wrist, which becomes relevant during longer sets when the strap loop can otherwise create pressure on the wrist. As discussed earlier in the section on strap tightness, the goal is to keep the wrist loop comfortable and flat while the bar wrap handles the real security work. The padding in the SP-25 makes that balance easier to manage over extended sessions.

SP-23 Basic Lifting Straps — $7.99

The SP-23 Basic Lifting Straps, a cotton strap, are a practical starting point for lifters who are new to using straps or who are doing lighter deadlift work where a premium material is not necessary. At $7.99, the cost barrier is low enough that they work well for learning the lasso setup without committing to a heavier-duty option before you know what you actually want. For entry-level pulling work, they do the job.

A Note on SP-28 Olympic Lifting Straps

The SP-28 Olympic Lifting Straps ($14.99) wrap the bar like a lasso strap and are the pick if your pulling includes cleans, snatches or high pulls. They sit outside the scope of this deadlift-focused guide, but they are worth knowing about if Olympic-style pulls are part of your training.

Final Checklist Before You Deadlift With Straps

Before you initiate the pull, run through this quick check:

• The strap lies flat across the wrist and around the bar — no bunching or twisting.
• The lasso strap tail is wrapped in the direction that tightens under load (toward you).
• Slack has been removed from around the bar by twisting or cinching.
• The wrist loop is secure but not painfully tight or cutting off circulation.
• You are using straps intentionally for this set's specific training purpose — not out of habit.

If all five of those are in order, you are set. Pull with confidence.

For a broader look at when straps are the right call versus when wrist wraps better suit your training needs, the full comparison is in our lifting straps vs. wrist wraps guide.

Frequently Asked Questions About Lifting Straps for Deadlifts

How do you put on lifting straps for deadlifts?

For lasso straps, slide your hand through the sewn wrist loop, place your hand on the bar in your normal grip, feed the strap tail under the bar, wrap the tail around the bar toward you, and twist the bar to remove slack. For figure-8 straps, place one loop around your wrist, position the bar between the two loops, bring the second loop around the bar, and place the second loop back over your wrist. Both setups are covered step by step earlier in this guide.

Which way should lifting straps wrap around the bar?

Wrap toward yourself. The correct direction is the one that causes the strap to tighten as you take tension and pull the bar upward. If the strap loosens during a light test pull, the tail is wrapped in the wrong direction — unwrap and reverse it. This is the most common setup error and the easiest one to fix once you know what to look for.

How tight should lifting straps be on your wrists?

The wrist loop should be snug enough to stay in place during setup, but the real security should come from the strap being tight around the bar, not from the loop being cinched hard against your wrist. Overtightening the wrist loop can cause discomfort and circulation issues. If the setup does not feel secure, focus on removing slack from the bar wrap rather than tightening the wrist loop further.

When should you start using deadlift straps in a workout?

Most lifters use straps on working sets when grip becomes or is about to become the limiting factor, rather than on warm-ups or early sets. Warm-up sets are a practical opportunity for unassisted grip work. Straps come in during volume work, heavy working sets, or accessory pulls where the training goal is posterior-chain loading rather than grip testing.

Are lifting straps cheating for deadlifts?

No. In a training context, straps are a legitimate tool that allows you to continue deadlift work when grip would otherwise end a set prematurely. They are generally not permitted for the competition deadlift, and rules vary by federation, so check the current rulebook for any event you plan to enter. For general gym training, using straps is a practical decision, not an ethical one.

Are lifting straps better than hook grip for deadlifts?

Neither is universally better — the right choice depends on your training goals, competition plans, and current grip capacity. Hook grip requires no equipment and holds under heavy load but demands an adaptation period that can be hard on the thumbs. Straps remove grip as the limiting factor for volume and heavy work but do not build grip on their own. Many lifters use both at different points in a session or training cycle depending on what the specific set calls for.

What are the best straps for deadlifts?

It depends on the type of work you are doing. The SP-27 Figure 8 Lifting Straps at $19.99 suit heavy maximal attempts where loop security is the priority. The SP-26 Heavy-Duty Lifting Straps at $19.99 are well-suited for high-rep volume sessions. The SP-25 Padded Lifting Straps at $12.99 work well for longer sets where wrist comfort matters. The SP-23 Basic Lifting Straps at $7.99 are a practical entry point for learning lasso technique or lighter deadlift work.