In 2009, one of America’s best lifters, Zach Krych, had a freak accident. While doing cleans using straps, Zach lost his balance and fell backwards, crushing both of his wrists under the weight of the bar. A video montage was made showing his painful injury along with his route to recovery.
The American lifting community saw this video and from that point on, using straps while cleaning became taboo.
While writing this article, I asked 16 American lifters whether they use straps when cleaning. 14 of them said no, citing Zach’s injury as their main reason. The straps won the battle, but Zach won the war. A nation of lifters has denounced the use of straps while cleaning in solidarity with Zach.
Enough. It’s time to move on. Freak accidents happen. We don’t stop snatching because of the dislocated elbows we rarely see at world championships – why would one freak accident stop us from doing something that could actually benefit our lifting?
***
Weightlifting straps are ropes made of fabric or leather that athletes use to help them get a better grip on the bar. There are a few different types of straps, but they all work the same way. Straps wrap around the wrist and around the bar in the opposite direction of the fingers, strapping the lifter to the bar.
Straps are used in almost any exercise that uses a bar and where grip is important. Let’s address the benefits of using straps when cleaning:
The hands: Using straps lessens the wear and tear of the skin on the hands. It also allows a lifter to continue training when callus’ are causing pain.
Position and Flexibility: Having a full grip on the bar when in the rack position is very beneficial:
- It places the torso in a more vertical position for the rack, which reduces the chance of collapsing under the pressure of the catch.
- It places the torso in a more vertical position for the squat, forcing the legs to work.
Lifters that lack shoulder and elbow flexibility to fully grip the bar in the rack position can use straps to force the full grip. By using straps, an inflexible lifter will be forced into a good rack position. With every clean, the lifter will gain the flexibility needed for a full grip-rack position.
Control: During the transition between the pull of the clean and the rack position, a lifter must have full grip of the bar in order to have full control. With full control, the lifter can pull the bar and themselves into the catch position quickly and precisely. If the lifter doesn’t have the flexibility to continue holding onto the bar in the rack position, they may not have enough control to complete the transition with precision. Using straps helps lifters have this control until they have the flexibility to do it without them.
***
Safety: A lifter must know how to safely miss a lift. When missing a clean with straps, push the bar away from you and open your hands to let go of the straps. The straps will loosen from the bar and you will no longer be strapped on, creating distance between you and the bar.
If you’re falling backwards with a bar in the front squat position (whether using straps or not), the natural response is to place your elbows on the platform to brace the fall.
DO NOT LET YOUR ELBOWS TOUCH THE PLATFORM!
Touching the platform with your elbows is dangerous and will lead to injury. Instead, keep the bar on the shoulders and point the elbows away from the floor.
Lifters shouldn’t only use straps for heavy cleans. If straps are used for heavy cleans, they should also be used during the warmup. This will help to stretch the elbow and shoulder joints before putting them under higher stress with heavier weight.
***
Nearly all professional weightlifters have tried using straps for cleans. Some decide to not use straps because of pain and discomfort. Others don’t need the benefits that straps provide. And some use straps on occasion because they are helpful. I personally only clean with straps when I’m at the beginning of the Base Phase, when the weights are light, the sets are long, and I need to work on flexibility. I do however use straps often for front squats – because with straps I’m forced into the right and tight positions in a very controlled exercise.
This article was originally posted on the Olift Magazine. After I submitted this article, Anton Jefferson, the Head Honcho of Olift Magazine, told me that he’s never used straps when cleaning, but will give it a try. This is Anton Jefferson’s experience, and reaction to cleaning with straps.
Lastly, after the original ‘Cleans with Straps’ article was posted on Olift, Zach Krich wrote the following reply:
“This is Zach, and I want to thank you for posting this article. Ultimately, it wasn’t the straps fault that I crushed my wrists.
It was mine.
I panicked as I fell when I realized that I couldn’t get my hands off the bar (I had this strange sensation that the bar was going to smash out all of my teeth if I kept my elbows up), so I pushed my elbows back. It’s going to be instinctual to break your fall by putting your elbows down, and it’s hard to fight your instincts. This makes using straps risky, but everything carries a risk. I had safely missed by falling backwards before, but never with such heavy weight and in such a deep position. Also, I had double wrapped the straps, which prevented the straps from loosening when I opened my hands. (I don’t recommend doing that.)
There are definitely benefits to cleaning with straps (saving torn hands, reps from the hang, working on a full grip in the squat…), and you’ve given great advice if someone chooses to do so.
Keep your elbows up! ” Thank you Zach for your response.
Before you go back to strap-hating, give straps a chance with light cleans during the warm-up. See how they feel and decide for yourself.
I’ve been cleaning in straps for things like hang clean triples for a while and been yelled at as a result. My justification of “b-but Ilya does it” is usually responded to with “yeah but Ilya also cleans over 240kg”.
In that respect I think the best thing to take away from this article is that as long as you know what you’re doing, use straps if you want.
Yeah, I think every lifter should try it, identify whether there is a benefit in using the straps, and decide for themselves whether they should be used. And, be safe, as with everything else. Don’t go heavy with straps right away.
Very good article, also the use of straps for front squats is a good tip for me. I knew Aleksey Torokhtiy wasn’t crazy! Finally, double wrapping is indeed a serious no no!
Have fun lifting youáll!
buy cialis online paypal cialis 36 hour cialis dapoxetine canada
generic viagra from india overnight viagra delivery us buy gerneric viagra
I really like your writing style, fantastic info, regards for putting up :D. “He wrapped himself in quotations- as a beggar would enfold himself in the purple of Emperors.” by Rudyard Kipling.
Fantastic web site. Plenty of useful information here. I am sending it to several friends ans additionally sharing in delicious. And naturally, thank you to your effort!
I would like to thank you for the efforts you have put in penning this website. I really hope to view the same high-grade blog posts by you later on as well. In truth, your creative writing abilities has motivated me to get my own website now
online pharmacy without scripts 24 hour drug store best drugstore eye cream
california pharmacy the drug store ed meds online
online pharmacy no prescription drugstore near me best drugstore eyeshadow
cheap rx us pharmacy online pharmacies
Woah! I’m really loving the template/theme of this blog. It’s simple, yet effective. A lot of times it’s challenging to get that “perfect balance” between usability and visual appeal. I must say you’ve done a excellent job with this. Also, the blog loads very quick for me on Opera. Exceptional Blog!|
generic levitra and viagra in australia online pharmacy busted viagra online [url=http://erectilejyzd.com/]Sporanox[/url] ’
I always spent my half an hour to read this blog’s content
all the time along with a mug of coffee.
Good post! We are linking to this great
post on our site. Keep up the good writing.
Have you ever considered about adding a little bit more than just
your articles? I mean, what you say is fundamental and all.
But think of if you added some great graphics or video clips to give your posts more, “pop”!
Your content is excellent but with pics and videos, this website could undeniably be one of the greatest in its
niche. Very good blog!
Hello, its nice article concerning media print, we all be aware of media is a great source of information.
Wonderful goods from you, man. I’ve understand your stuff
previous to and you are just extremely fantastic.
I actually like what you have acquired here, certainly like what you’re
saying and the way in which you say it. You make it entertaining and you still take
care of to keep it sensible. I cant wait to read far more from you.
This is actually a tremendous site.