Conventional Deadlift (Straps)

Pure back development — eliminate grip as the limiting factor and focus on posterior chain strength

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Quads, Lats, Traps
Equipment	Barbell, Lifting Straps
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

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🎯 Setup

Strap Application

1. Thread strap: Put hand through loop, tighten on wrist
2. Drape over bar: Let strap hang over bar from palm side
3. Wrap: Rotate wrist to wrap strap 3-4 times around bar
4. Direction: Wrap TOWARD your fingers (creates tension when you pull)
5. Tighten: Pull hands up to take slack out of straps

Starting Position

1. Stance: Hip-width, toes slightly out (5-15°)
2. Bar position: Over mid-foot (NOT over toes)
3. Straps secured: Wrapped tight, no slack
4. Shoulder position: Slightly in front of bar, arms vertical
5. Back: Neutral spine, chest up, lats engaged

Equipment Setup

Equipment	Setting	Notes
Strap type	Cotton or nylon	Cotton more comfortable, nylon more durable
Strap length	18-24 inches	Long enough for 3-4 wraps
Wrist position	Snug but not tight	Should allow wrist movement

Strap Direction

Always wrap straps in the direction your hand will pull (typically under the bar first, then over). This creates mechanical advantage as you lift.

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Securing straps and creating tension

1. Wrap straps securely around bar
2. Hinge at hips to grab bar
3. Drop hips slightly, chest up
4. Big breath into belly, brace core
5. "Pull the slack out" — tension in straps and back

Critical: Straps must be TIGHT with no slack

Feel: Weight "locked" to your hands, zero grip concern

⬆️ Pull Phase

What's happening: Driving through the floor to stand up

1. Drive through whole foot — "push the floor away"
2. Bar travels in vertical line close to shins/thighs
3. Extend hips and knees together
4. Focus on BACK and LEGS (not grip)
5. Breathing: Hold breath until lockout

Tempo: 1-2 seconds (controlled, powerful)

Feel: Entire posterior chain maximally loaded

🔝 Lockout

What's happening: Full hip and knee extension

1. Stand fully upright — hips forward, shoulders back
2. Squeeze glutes hard
3. Shoulders over hips, not leaning back
4. Brief pause at top
5. Straps still tight

Common error here: Over-extending (leaning back) — just stand tall

⬇️ Lower Phase

What's happening: Controlled descent back to floor

1. Hinge at hips first, push hips back
2. Once bar passes knees, bend knees to lower
3. Lower with control (straps allow focus on eccentric)
4. Can do slow eccentric for extra hypertrophy
5. Breathing: Exhale on way down, reset breath at bottom

Tempo: 2-4 seconds (can be slower for hypertrophy)

Feel: Full eccentric loading of posterior chain

Key Cues

Primary Cues

• "Let the straps do their job" — trust the equipment
• "Pull the slack out" — creates tension before the pull
• "Focus on legs and back, not hands" — shift mental focus

Tempo Guide

Goal	Tempo	Example
Strength	X-0-1-0	Explosive pull, 1s lower
Hypertrophy	2-1-3-1	2s up, 1s hold, 3s lower, 1s reset
Volume	1-0-2-0	Quick up, controlled down

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — primary driver of lockout	█████████░ 90%
Hamstrings	Hip extension, knee stability	████████░░ 85%
Erector Spinae	Maintains spinal position under load	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension from floor	██████░░░░ 60%
Lats	Keep bar close to body	██████░░░░ 60%
Traps	Shoulder stability, lockout	███████░░░ 65%

Stabilizers

Muscle	Role
Core	Resist spinal flexion/rotation
Forearms	Minimal involvement (straps carry load)

Grip Independence

Straps reduce forearm activation by 70-80% compared to raw grip. This allows you to push your posterior chain harder without grip limiting the set.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Loose straps	Straps slip during lift	Defeats the purpose	Wrap tighter, 3-4 full wraps
Wrong wrap direction	Straps loosen under load	Bar can slip out	Wrap toward fingers
Too much slack	Weight "drops" onto straps mid-pull	Jarring, inconsistent	Remove all slack before pulling
Over-reliance on straps	Never training raw grip	Weak grip becomes liability	Do some raw grip work
Rounding back	Losing neutral spine	Injury risk	Lighten load, strengthen core

Most Common Error

Using straps as a crutch instead of a tool — Straps should allow you to train your BACK harder when grip is tired, not replace grip training entirely. Do some raw deadlifts weekly.

Self-Check Checklist

• Straps wrapped 3-4 times tightly
• No slack in straps before pulling
• Wrapped in correct direction (toward fingers)
• Bar path vertical and close to body
• Neutral spine maintained throughout

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🔀 Variations

By Training Goal

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric (Straps)	4-5s lowering	Maximize time under tension
High Rep (Straps)	10-15 reps	Metabolic stress, no grip failure
RDL (Straps)	Partial ROM	Pure hamstring/glute focus

Strength Focus

Variation	Change	Why
Heavy Singles (Straps)	90%+ 1RM	Test/build max strength
Paused (Straps)	2-3s pause at knee	Eliminate momentum
Deficit (Straps)	Stand on platform	Increased range of motion

When to Use Straps

Use Straps When:

• Grip is limiting factor for back training
• Doing high-rep deadlift work (8-15+ reps)
• Already did raw grip work earlier in session
• Training back, not testing grip strength
• Recovering from hand/forearm injury

Use Raw Grip When:

• Testing or competing in powerlifting
• Specifically training grip strength
• Lower rep ranges (1-6 reps)
• Competition preparation

Comparison to Other Grips

Grip Type	Grip Strength	Max Load	Symmetry	Best For
Straps	Not trained	Highest	Symmetric	Back training, high reps
Hook Grip	Maximum	Very high	Symmetric	Olympic lifting
Mixed Grip	High	High	Asymmetric	Powerlifting
Overhand	Moderate	Limited by grip	Symmetric	Grip training

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-5	3-6	3-4 min	80-90%	1-2
Hypertrophy	3-5	8-12	2-3 min	65-75%	1-3
Volume	3-4	10-15	90s-2min	60-70%	2-4
Metabolic	2-3	15-20+	60-90s	50-60%	2-3

Workout Placement

Program Type	Placement	Rationale
Back focus	First exercise	Compound movement priority
After raw deadlifts	Second/accessory	Grip is already fatigued
Hypertrophy day	First or second	Can push volume without grip limit

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets, focus on form
Intermediate	1-2x/week	4-5 sets
Advanced	1-2x/week	5-8 sets (varied intensities)

Sample Integration

Programming Strategy

Use straps for VOLUME work, not max singles. Your 1RM should be tested with competition-legal grip (raw or mixed). Straps shine in the 6-15 rep range.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Romanian Deadlift	Learn hip hinge, less weight
Trap Bar Deadlift	More quad, easier on back
Dumbbell Deadlift	Learning movement

Progressions (Harder)

Exercise	When Ready	Link
Deficit Deadlift (Straps)	Strong from floor
Pause Deadlift (Straps)	Build sticking point strength

Alternatives (Same Goal, Different Movement)

Similar Pattern

Alternative	Difference
Sumo Deadlift (Straps)	Different leverages, more quad
Trap Bar Deadlift	Neutral grip built in

Accessory Movements

Alternative	Focus
RDL (Straps)	Pure hamstring/glute
Good Morning	Posterior chain, no grip needed

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Strap pressure	Adjust tightness, different strap type
Low back pain	Same as any deadlift	Proper bracing, lighter loads
Forearm/bicep injury	Can lift more than tendons ready for	Monitor volume carefully

Stop Immediately If

• Sharp lower back pain
• Wrist pain from strap pressure
• Straps slipping (could drop bar)
• Numbness in hands (straps too tight)

Safe Strap Use

Guideline	Reason
Don't use for 1RM testing	Need competition-legal grip
Keep some raw deadlift work	Maintain grip strength
Wrap consistently	Inconsistent wrapping = inconsistent performance
Check strap wear	Frayed straps can fail

When NOT to Use Straps

• Powerlifting competition prep (practice comp grip)
• Max attempt testing (unless strongman)
• Learning the deadlift (develop grip alongside technique)
• Grip strength training sessions

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-120° flexion	🔴 High
Knee	Flexion/Extension	90-110° flexion	🟡 Moderate
Spine	Neutral stability	Minimal movement	🔴 High
Wrist	Compression from straps	Neutral position	🟡 Moderate
Shoulder	Stability	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Touch toes with straight legs	Hip mobility work
Ankle	10° dorsiflexion	Knees over toes in setup	Elevated heel position
Thoracic	Adequate extension	Chest up position	Thoracic extensions

Joint Health Note

Straps transfer load from hands/fingers to wrists. Ensure proper strap tightness — too tight causes wrist pain, too loose defeats the purpose.

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❓ Common Questions

Are straps "cheating" in the gym?

No. Straps are a tool to train your BACK when grip becomes the limiting factor. They're "cheating" only if you're testing grip strength. For back development, straps are smart training.

Will using straps make my grip weak?

Only if you NEVER train without straps. Do some raw grip deadlifts (5-6 reps) early in sessions, then use straps for volume work. This balances grip strength development with back training.

How tight should I wrap the straps?

Tight enough that there's no slack when you pull, but not so tight your hand goes numb. You should be able to release the bar by simply opening your hand.

Can I use straps for my 1RM test?

Only if you're training for strongman or general fitness. If you compete in powerlifting, test with competition-legal grip (raw or mixed, no straps).

What's better: cotton or nylon straps?

Cotton is more comfortable and less likely to slip. Nylon is more durable and easier to tighten. Both work — choose based on preference.

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📚 Sources

Programming & Application:

• NSCA Essentials of Strength Training — Tier A
• Poliquin Principles (Strap Use Guidelines) — Tier C

Biomechanics:

• ExRx.net Deadlift Analysis — Tier C
• Stronger by Science Grip Article — Tier B

Technique:

• Starting Strength (Rippetoe) — Tier C
• Wendler 5/3/1 Accessory Work — Tier C

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For Mo

When to recommend this exercise:

• User's grip is failing before back/legs fatigue
• User wants to do high-rep deadlifts (8-15+ reps)
• User has hand/forearm injury but can train back
• User needs back volume after heavy raw deadlift work

Who should NOT do this exercise:

• Powerlifting competitor in meet prep → Use competition grip
• Complete beginner → Build grip alongside technique with Raw Deadlift
• Someone avoiding all deadlifts → Suggest other hinge patterns

Key coaching cues to emphasize:

1. "Wrap tight, no slack in the straps"
2. "Let the straps hold the weight, focus on your back and legs"
3. "Still do some raw deadlifts to maintain grip strength"

Common issues to watch for in user feedback:

• "The bar slips out" → Check wrapping direction and tightness
• "My wrists hurt" → Straps may be too tight or wrong placement
• "I can't lift without straps now" → Add raw grip work back in

Programming guidance:

• Pair with: Upper back work (rows, pulldowns)
• Avoid same day as: Heavy grip work if using straps early
• Typical frequency: 1-2x per week for volume work
• Placement: After raw deadlifts OR as primary back builder

Progression signals:

• Ready to progress when: Comfortable with 8-12 reps, good form
• Regress if: Form breaks down, back rounding

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Last updated: December 2024