The pulling strap in bodybuilding is a very useful and much appreciated accessory. Have you gained enough strength to start lifting heavier weights, but your wrist or hand grip isn't strong enough yet to handle this load?
For exercises such as deadlifts or pull-ups, you can use lifting straps. These allow you to lift some of the weight with your wrists so you can hold on long enough to complete your movement correctly.
So how does a pulling strap work and how do you use it? What are the advantages and disadvantages of this weight training accessory?
What is a pull up strap in bodybuilding?
pulling straps in bodybuilding are a pair of two fabric straps, one for each wrist. Also called lifting straps, they then hook onto your weight (often a barbell) to help you lift it against gravity.
Made of very solid material, these fabric bands are a well-known accessory in the world of fitness, especially for athletes and bodybuilders who lift very heavy loads. If you're looking for more info on this: Ab Straps: How to get your 6-pack?
This helps relieve the joints and palms of the hands, which can be heavily impacted. Easy to put on and carry, these straps therefore represent an affordable aid accessible to all.
How a pull-up strap works in bodybuilding
Use for good exercises
The first thing to know about pulling straps in bodybuilding are the exercises that lend themselves to using this accessory. If you're looking to build muscle in your traps, shoulders, back, and hamstrings, you can use this in your workouts.
In fact, they will allow you to lift more weight to work these muscles, more than your natural grip would allow. Specifically, the lifting straps are suitable for the following strength exercises: the horizontal pull, the shrug, the deadlift, the Romanian deadlift and the rack pull . An article that may be useful to you: Wrist wraps: How and why to use them?
They will not be useful for all movements on which gravity has no impact, such as bench presses for example. The straps need to help your resistance to gravity.
Fitting around your wrists
To fit the Pull Up Straps around your wrists, thread the ends of the straps through the loops. This will form a circle with only one end. Then slide your hands through the circles so that the ends of the straps hang down along your fingers.
Pull on these ends or adjust the clips so the straps fit snugly around your wrists. Wrap these ends around the bar supporting your weight. Wrap the strap back and forth over the bar until it is fully in place. Some bodybuilders prefer to wrap the straps in a figure 8 configuration, for better grip.If you are also looking for solutions to strengthen your glutes: Ankle strap in bodybuilding: TOP 5 lower body exercises
However, others complain that it leads to friction burns and discomfort. Try both configurations to decide which is best for you. Once the lifting straps are around the bar, place your hands on the straps.
This means that you close your palm and fingers over the area where the straps are wrapped around the weight: this is what holds them in place and prevents slipping. Adjust the tightness of the straps and your grip until you find a position that is comfortable and comfortable.
The advantages and disadvantages of the pulling strap in bodybuilding
Advantages
The pulling strap in bodybuilding is an accessory much appreciated by bodybuilders and other enthusiasts of heavy lifting. Here are some of the key benefits:
- Working with relaxed arms: The straps allow you to lift with relaxed arms, allowing you to shift the tension to another part of your body. This is useful for a bodybuilder who has dominant biceps that tend to take over other muscles.
- Strengthen your joints: this accessory allows you to continue doing heavy weight exercises even with weakened joints. For example, tendinitis or strains are common in intense bodybuilding.
Thus, performing deadlifts with straps relieves your joints and allows you to resume training gently after the recovery and rest phase. An article on this subject: Joints in bodybuilding: prevention, risks and remedies
- Neurological stress reduction: The straps reduce neurological stress caused by heavy deadlifts or pull-ups for example.
Their use is particularly relevant during a period of unloading. Straps can also be used occasionally so they can handle a greater volume of heavy work with less ill effects.
- Increased reps: This strength training accessory allows you to do extra reps and lift a little more weight on large compound exercises. It is therefore ideal for occasional overload on large muscle groups.
The disadvantages
Talking about the benefits is good. It is also crucial to know the disadvantages of a pulling strap in bodybuilding. Thus, you can use it at the right time and correctly, which guarantees your security. Some of the main disadvantages include:
- Less sensation: after you get used to the straps, feeling the heaviness of the bar in your hands may be a cause of poorly executed movement.
This is because if you always use straps when training, you lose the feeling of pulling a heavy barbell, and when you have to lift without straps, your performance can be impacted.
- Result Dependency : The straps allow you to "pull" the bar off the ground more easily. These movements are not always possible (nor safe) with the same heavy weights, but this time without straps.
When you have to stop using this accessory, for example in competition, you will probably lift less and your performance will be less important. So keep in mind that the straps are a help, and that they are not representative of your real potential. A companion article: Muscle memory and its importance in bodybuilding
- Weakening your grip: If you're still relying on straps, it's also true that the strength of your grip can become a weak link. You may notice a diminished grip of your hands on the bars, as they will no longer be used to them.
So work on your natural grip so you don't find yourself lacking when you have to train without straps.
Choosing the right pull-up strap in bodybuilding
Criteria to take into account
What criteria should be taken into account when choosing your pulling straps in bodybuilding? It is necessary to start by favoring a solid material. For example, cotton and nylon straps are firmer than leather straps and bend less easily. At the same time, this article can help you optimize your recovery: Tiger balm: What benefits and prohibitions?
They are also easier to put on and wrap well around the bar. Although you can buy padded straps, these are more expensive without improving the comfort of use.
Then, quality should be your main concern, with well-stitched straps. This is what will guarantee your safety, and above all the longevity of the accessory.
Best value for money
The Super-Human Fitness™ Weight Lifting™ Strength Straps are your ideal ally for improving your strength training. These pulling strapsare one of the best quality/price ratios on the French fitness market.
Very strong, they ensure you during your movements, even with the heaviest weights. They do not slip and are very easy to place around your bar or other device, for great speed of execution.
For example, if you work in a circuit, it is particularly important to be able to change exercises quickly. Your hands, wrists and forearms are secure to protect your muscles and joints while you train intensely.
In summary: the pulling strap in bodybuilding
Thus, the pulling straps for bodybuilding are a bodybuilding accessory that is easy to use and accessible to all athletes. If you're a beginner, you won't need them right away, as they are intended to help athletes lift extremely heavy loads, close to their 1RM.
All exercises for which the bodybuilder must fight against gravityare likely to be able to benefit from the benefits of a weight lifting strap: deadlift, horizontal pulling, etc.
You gain strength so you can perform more reps on the same weight. Be careful though: this accessory is not authorized in competition, and it is necessary to train without it from time to time so as not to lose the natural grip of your hands on the bar.
We advise you to choose a strong and durable model, such as the Weightlifting Strength Straps™ from Super-Human Fitness™ Then, convinced by the effectiveness of the pulling strap in bodybuilding ?
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