- January 16, 2019
- Workouts in the gym
- Irina Evtushenko
Every athlete has at his disposal sports accessories that allow him to train comfortably with weights. One of these is traction straps. With their help, you can shift the load from your hands and increase the weight on the apparatus. Wrist straps prevent injury, so they must be used when performing deadlifts. Let's look at the most common models of such products, and also talk about how to use them correctly.
Barbell straps: purpose
Wrist straps are used by athletes in cases where the task is to lift maximum weight on a barbell. The straps act as insurance, which will prevent the projectile from slipping out of your hands while performing the exercise. The main benefit of traction straps is grip strengthening. This device will bring the greatest benefit to powerlifters whose training complex consists exclusively of basic exercises.
If the forearms are weak, the deadlift will be difficult to perform, so the athlete needs to tie his hands to the apparatus. Knowing how to put on your traction straps can give you a stronger grip and prevent injury. The use of wrist straps can also be used during training with light weights during the recovery period after injury.
Accessory Features
In ancient times, the belt was used to support clothing. Later, its functionality expanded - the product was used instead of pockets, small objects, wallets, and weapons were attached to it. Gradually, belts began to decorate clothes and emphasize the figure. Even later, models began to be developed taking into account the characteristics of professions.
The military came up with a way to tie a belt with two rings to tighten the shape, strength and convenience of equipment. Fashion designers have perfected this technique for everyday life, and the result is a stylish accessory. Today, a belt with rings is used to create everyday, elegant, and extravagant looks. It is made of leather, fabric materials with natural and artificial fibers, and plastic. Rings can be made of wood, bone, metal.
There is only one way to fasten a belt. As for the range of models, it is diverse. The following points are typical for belts:
- the minimum width of the belt and rings is 1 cm, the maximum is not limited;
- decoration with rhinestones, artificial flowers, stones;
- any color of painting;
- decoration with various symbols and images.
A fastened belt with two rings as an accessory is suitable for a man, a woman of any age, body type with different preferences in clothing style.
How to choose barbell straps
When choosing wrist straps for training, there are several key factors to consider. Devices must be comfortable and safe. Belts must be made of durable material. It is advisable to opt for belts made of polyester or polypropylene. The length and width of deadlift straps depends on your wrist size. It is important that they do not slip in your hands and do not cut into the skin.
Life hack: how to seal the ends of the backpack straps so that the buckles don’t fly out
More than once I have come across models whose straps actually flew out of the buckles when carrying a heavy load. Here are two life hacks to prevent this from happening.
If you haven’t gone camping yet, make a 3 cm bend at the tip and stitch along the edge with a needle. This tip will prevent the belt from coming out.
If you are already hiking, then tie a single knot at the tip, as in the picture below.
Arthur Malosiev
For more than 20 years I have been interested in hiking and rafting: Russia, Cyprus, India, Tien Shan. My Instagram | Facebook
DIY wrist straps
If you want to make such an accessory yourself, first of all you need to decide what material will be used for this. It is important that it be durable, but not slip or stretch. For this purpose, you can use a tow rope, a waist strap, or a car seat belt. Next you need to choose the length for future straps. Too small ones will dig into your wrists. It is also not worth making them large, because their end will hang down and thereby interfere with the exercise. Standard length is 60–70 cm, width is 3–5 cm. The width is selected individually. To make them strong and durable, they need to be made double. For stitching you need to use strong threads. Both ends must be sewn together.
Step-by-step setup instructions
To understand how to properly attach or tie the straps to a backpack, as well as adjust them so that they secure the load as comfortably as possible, listen to our recommendations. By strictly following the sequence of actions, you can avoid many mistakes that will not only cause discomfort during long treks, but also cause irreparable harm to your health. An improperly distributed load will contribute to deformation of muscle tissue, and with prolonged use, bone tissue. Piquadro is a supplier of the best travel bags made of genuine leather. In the assortment you will find a variety of models for all occasions.
We start with adjusting the back
The first step towards a perfectly fitting product is to adjust the waist and shoulder straps according to the person's height. To determine the optimal level of holders, it is necessary to completely approximate the operating conditions to the actual ones, that is, to fill the travel accessory as much as possible. It is important to see and feel the real picture - the method of packing things also affects the carrying of the briefcase. Before you fasten the straps and attach them to the bag, keep in mind that the loaded backpack should not dig into the back area too much. Sharp elements and bumps can lead to chafing and very severe discomfort.
Loosen all your straps
In order to make the optimal adjustment, all tightening must be released. This is the only way you can adjust them to your figure. Please note that in order to avoid the buckle “falling out” of the retainer, the straps should not be loosened all the way. Perform the procedure with the product standing on the floor. If you do this while hanging, then if you move carelessly, you will “drop” the weighty bag on your feet. If you need urgent adjustments while hiking, and it is impossible to remove the bag, we recommend that you get help from strangers.
Put the backpack on your shoulders
You need to learn how to perform this step correctly:
- Place the briefcase on a support so that its lower part is at the level of your lower back, or place it on one of your knees, first lifting the strap.
- Put your hand in a kind of loop.
- Throw the travel accessory onto your back without jerking.
- Place the second shoulder holder.
It sounds like a no-brainer, but when loaded with camping gear, the bag can feel overwhelming.
Adjusting the waist strap
A correctly tightened belt should be positioned clearly on the hip bones, tightly and securely clasping them. Do not place this attachment on your waist under any circumstances - when hiking, it will put pressure on the abdominal cavity and stomach and cause not only discomfort, but also harm to health. However, you shouldn’t fix it too low on the hips either. This error is often made by beginners in the tourism business - there will be no benefit from such a tightening, and all the pressure from the weight carried will fall solely on the shoulders. Knowing how to properly thread the straps or tie the straps on a backpack, you will evenly distribute the weight and significantly reduce fatigue while hiking.
Adjusting the shoulder straps
It is important not to forget about the optimal length ratio between the waist area and the buckle of the accessory. There are models where it is already fixed, but there are also those where the part needs to be lowered or tightened. Try to try on the product before purchasing. Not all manufacturers provide sizes. Tall travelers need an elongated version, and short people need shortened models. When choosing a professional backpack and thinking about how to fasten the straps, you should know that in most cases they are secured with powerful Velcro. To change their height, you need to unfasten the straps from the adhesive part. After releasing them, choose a lower or higher position and secure them with Velcro again.
In a properly adjusted accessory, the soft inserts of the holders should lie exactly on the shoulders. Don't over-tighten them. You should stop tightening when you feel that the load from the travel bag is transferring to the shoulder area. If you overdo it, all the pressure will be placed only on the upper body, which leads to rapid fatigue. Please note that the legs are naturally quite resilient and trained, so it is necessary to transfer some of the weight to them. This can be done by tightening the waist rope.
When thinking about how to remove long straps on a backpack, use the adjustable straps that are located approximately in the collarbone area - tighten them as much as possible. For easy tightening it is required that they are at a 25-35 degree angle relative to the horizontal surface. Try to do everything in moderation, without loosening or over-tightening.
If you make a mistake in the settings, the product may begin to move to the sides, dangle and rub the skin. Irrational distribution of the load will lead to rapid fatigue. Too tight straps can put pressure on blood vessels, thereby impairing blood circulation.
Fasten and tighten the chest strap
Most modern models of travel bags are equipped with a chest strap, but in some versions it is not provided. With its help, partial unloading of the upper body and shoulder joints occurs. It is important to know that the only correct placement of the puff is above the chest. By pulling the body lower or in the chest area, there is a risk of injury in the form of calluses or breathing restrictions.
Additional adjustment
The last step is to adjust the auxiliary straps. They are located at the top and bottom of the product. Their main function is to attract and move the travel bag away from the body. With their help, you can place the backpack in the most advantageous position for the tourist. The optimal angle of the upper puffs is 30 degrees relative to the ground surface. To determine and set the correct location of the adjusting threads, it is not necessary to use any measuring instruments - just experiment, alternately lowering and tightening the slings.
How to use traction straps
Experienced weightlifters recommend wearing belts only in the last approaches, when the weight goes from working to maximum. If the weight is stable for 3-4 sets of deadlifts, straps should be used in the last set, when the strength is exhausted and lifting the barbell without straps will be more difficult. It is also advisable to alternate their use every two sessions: two weeks you need to train with belts, and the remaining two without them. This way your hands will get used to it and your grip will become much stronger.
Instructions for using wrist straps:
- First, the strap must be placed on your wrist. Its end should be directed towards the fingers.
- Then you need to place your hand under the barbell, palm up, and wrap the “tail” around the bar. If the barbell is loaded to its maximum, the strap needs to be wrapped around the barbell twice.
- Next, you need to clench your fist over the belt and maintain a firm grip on the barbell.
- The same manipulations should be done with the other hand.
Chalk and magnesia
Chalk should also be mentioned, as quite a few powerlifters use it during training. Chalk or magnesium allows you to better hold the bar while performing approaches. The chalk simply prevents the bar from sliding. It should be applied to your hands in a thin layer, but you should not use chalk too much. If there is too much magnesium, the athlete risks damaging the skin of the palms while performing deadlifts.
Sports magnesia is a white powder or solution, which is a magnesium salt and is intended to dry hands and, as a result, increase grip reliability.
