Use Straps
By Coach Dan Bell
“I don’t like straps. I’m not
used to them.”
“My CrossFit coach says I’ll get
dependent on them.”
“I don’t want my grip to get weak.”
“Straps are cheating, because you can
lift more with straps than without.”
“Only wussies use straps.”
I’ve heard every reason not to use
straps when training the Olympic lifts. None are valid. (Well, one
is, but we’ll get to that) There will be times and circumstances in
every lifter’s career where the use of straps are necessary, and
for most they will become a regular part of training. The use of
straps in the snatch, clean, and pull assistance exercises is SOP
among elite level lifters for a reason: they help make you a better
lifter.
Beginners doing the Olympic lifts with
light weights, three workouts each week, won’t need straps. The
hook grip will work just fine for them while they learn how to move
with a barbell in their hands. However, once past the beginner stage,
when the weights get heavier, the training more frequent, and the
necessity of high volume work to refine technique begins, you need
straps to keep improving.
Before we get to why you need
them, let’s dispense with some of those lame excuses above:
- You don’t like them because you aren’t used to them. You weren’t used to driving before you drove a lot. You need to drive, so you sucked it up and dealt with the hassle of drivers ed and teenage driver restrictions and fender benders until one day driving was as easy as brushing your teeth. Put up with straps for a couple dozen workouts and you won’t think any more of using them than you do of driving to the drug store.
- You’ll get dependent on them. No, you won’t; that is you won’t if you don’t use them every single lift of every workout. You use straps for very specific reasons. If those reasons don’t apply, you don’t use them. For instance, you won’t need them when doing singles and your hands are healthy.
- Your grip will not get weaker. You’ll still be doing plenty of lifts without straps. As I said earlier, you usually don’t need them with singles, or deadlifts, or many other situations in your training. And if you have small hands or a weak grip already, the answer is not to avoid straps, but to do grip work to improve that weak link.
- Since most people lift more with straps, it’s cheating. If you try to use them in competition, then yes, you cheated. Otherwise, unless banned by the IWF and USAW, it is not cheating. You can snatch more with straps? Great! Since when is overloading a lift in training a problem? You overload your clean with pulls and deadlifts, why can’t you overload your snatch to train it heavier? Remember the overload principle? It applies here.
- Only a wuss lifts with straps. Really? So if a lifter trains 11 times a week such that they require ice baths, massage, and a roll-and-a-half of tape just to hit their next volume day, but they use straps, they are pathetic and weak?..
Why You Need to Use Straps
You use straps because they allow you
to train more consistently, heavier, at greater volume, and with
better training quality. Here is where they will help.
Volume
Once you reach the intermediate level
of lifting you realize just how high your volume of training has to
go to continue progress. It will mean hundreds of lifts a month.
Triples from the hang. Complexes. Multiple singles from the floor.
Work off the blocks. Deadlifts. Your hands will take a beating.
Straps can spare you a lot of that beating. You don’t have to use
them for everything, but complexes and repetitive hang work,
especially, can tear up your hands.
Training Through Injury
Blew a callus and can’t grip the bar
to train? You can with straps. Sprained thumb? Straps. Wrist trouble
keeping you from going overhead? Fine, often you can do pulls with
straps. Straps let you train when you otherwise would have to skip
training. All of those training sessions you don’t miss from injury
add up to additional progress.
Focus on Technique
Straps allow you to shift the focus
from holding onto the bar to improving a technique problem. They
allow a huge volume of training at weights that are useful for
technique correction. They let you do a four or five move complex
without concentrating on hanging onto the bar the last couple of
reps.
Overload
As I said earlier, straps let you
overload lifts. After two days of working off the blocks and from
the hang, then a day of five doubles in the snatch and five 2+1 clean
& jerks, hanging onto clean deadlifts may require the use of
straps just to finish the workout. But with straps you will
finish.
The One Exception
Early on I said there was one excuse
you could use to avoid straps. Here it is: cleans. Many lifters do
not have the shoulder and elbow mobility to rack a clean with straps.
If you can rack a clean with straps without trouble, then use straps
as you would with the snatch. If you can’t, you can still use them
for clean pulls while you work diligently to attain the required
mobility in the shoulders and elbows.
Conclusion
Over time, weightlifting straps will
allow greater training volume than you could achieve without them.
Volume of training is a determining factor in your progress, and
eventual success, in the sport of weightlifting. It is not a
coincidence that nearly every top lifter in the USA and the world use
straps regularly in training. Too many new lifters pore over lifting
websites for training wisdom and watch thousands of videos for
technique detail and still miss the obvious: great lifters use
straps. So should you.
Check out our high quality Made in USA Weightlifting Straps and Belts here.
Dan Bell instructs the Vulcan Weightlifting Seminar.
Contact Us for info on the next seminar or if you would like to host a seminar at your location.
- Dan Bell
is a USA Weightlifting National Level Coach and Head Coach of Rubber
City Weightlifting in Akron, Ohio. He coached Holley Mangold to a USAW
Junior World Team, a Pan Am Team, and the 2009 +75kg American Open
Championship. He has helped Julie Foucher (2013 CrossFit Games, 2nd
place) and Scott Panchik (2012/2013 CrossFit Games 4th place) refine
their Olympic lifting technique.
Coach Bell and Mark Cannella founded the Columbus Weightlifting Club in 1999 and subsequently started the Arnold Weightlifting Championships there. Dan helped run the competitions for 11 years. After leaving Columbus and a break from coaching, Coach Bell founded Rubber City Weightlifting in 2012 and began producing national level weightlifters again.
“Dan Bell is a great coach, no doubt about it. He is one of the few coaches I would welcome coaching my athletes, in either competition or training.”
-Glenn Pendlay, Head Coach, Muscle Driver USA Weightlifting Team
“There are four or five coaches in the U.S. who are working with athletes and doing clinics that know how to teach people how to lift correctly. Dan Bell is one of them. He is an original thinker and an exceptional teacher.”
-Don McCauley, Assistant Coach, MDUSA Weightlifting Team
"Dan Bell has played a significant role in helping me improve my Olympic Weightlifting. He has a great eye for detail and breaks down the movements with excellent coaching cues that have made me a better athlete. After every session working with Dan, I had a better understanding of the movements and how to improve on each and every one of them."
-Scott Panchik, 4th place, 2012 & 2013 CrossFit Games
"Dan Bell's Olympic lifting clinic is a prerequisite for all of our new members to be able to perform the lifts in WODs. His expertise and extensive knowledge are a crucial part of any athlete's development with the CrossFit program, from novice to elite. Dan Bell is an asset to our community, and we can't say enough great things about the work he puts in."
-Travis Page, Owners/Trainers, CrossFit Distinction, Beachwood, Ohio