How to use belts, straps, wraps, and shoes without killing your progress.

Lifting aids — belts, straps, wraps, and shoes — are some of the most debated tools in strength training. Do you need them? Or are they just crutches?

Let’s cut through the noise. After decades under the bar, here’s what I’ve learned about using gear without letting it use you.

The Belt Debate

A lifting belt isn’t a badge of honor. It’s a tool. You should warm up and hit submaximal weights without one to develop the core strength that keeps you stable under load.

Once you start working around 80% or more of your max, that’s when the belt earns its place. It helps you create intra-abdominal pressure, protect your spine, and move heavy iron safely.

But if you’re strapping up for warmups, you’re cheating yourself out of the trunk strength you need to progress. Belts are a performance enhancer, not a security blanket.

When to Strap In

Straps can help lifters with smaller hands or when grip becomes a bottleneck on heavy pulls. But there’s a fine line between smart use and dependence.

If you’re using straps every time you touch the bar, your grip strength will lag behind your pulling power. And when your grip fails before your back does, your progress stalls.

Use straps when chasing heavy volume or PRs — but spend time building your grip. Farmer’s carries, double-overhand holds, and thick bar work will turn your hands into vices.

The Truth About Knee Wraps

Knee wraps can be great — for meet day. For everyday training? They’re a bad idea.

Using wraps too early in your lifting career can alter your movement mechanics, limit your natural stability, and ultimately stall long-term strength development.

If you need a little extra support, reach for knee sleeves, not wraps. Sleeves provide warmth and light compression without doing the work for you.

Shoes That Work for You

Weightlifting shoes are another hot topic. The raised heel helps lifters with limited ankle mobility hit deeper squats with better posture.

But for many, the goal should be improving ankle mobility — not hiding it. Mix your sessions between flat shoes and heeled ones depending on your training focus. Use the tool, don’t let it become a crutch.

The Takeaway

Lifting aids have their place, but they’re not a substitute for raw strength. They should amplify what you’ve already built — not replace it.

For younger athletes, especially, gear should be a non-negotiable no-go until they’ve earned the right to use it. Building a foundation of movement, consistency, and body awareness sets them up for long-term success — not short-term ego lifts.

Use gear intelligently. Train smart. Build real strength that doesn’t rely on equipment. Head over to our training pages now and start your journey today.

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