Unpacking the Benefits: Exploring the Impact of Weight Lifting Accessories on Performance
- Kaitlyn Marie Redmore
- Sep 21, 2023
- 9 min read
Updated: Sep 19, 2024
Have you ever seen people in the gym wearing lifting straps or a weightlifting belt and wondered if they make a big difference to their training? Let’s talk about some different accessory options and what they are designed for….
If you are interested in powerlifting and have been exposed to that style of training, you would have likely seen people using accessory equipment when lifting. If you are just beginning your gym journey, you may not have encountered these pieces of equipment just yet.
There is a lot of controversy around whether using accessory equipment to lift weights is “cheating”. I personally don't believe this is really relevant unless you are actually competing in Powerlifting.
In powerlifting, you can either compete “Raw” or “Equipped”. In theory, competing “Equipped” means using additional lifting accessories/equipment that is not approved in a “Raw” competition. This can include using weight lifting belts, knee sleeves, wrist straps, etc.
So unless you are a powerlifter or have aspirations of competing in powerlifting, you do not have to worry so much about what should and should not be used when lifting weights.
In the bodybuilding realm, lifting accessories can be of benefit to help keep the tension/load in the target muscle as the weight gets heavier. When you compete in bodybuilding, you are presenting your physique and muscle development on stage, not the type of accessories/equipment you used to build that muscle.
However, there are many people who do not believe in using any type of weightlifting accessories no matter what. So ultimately it is up to you to make that choice. First, educate yourself on the types of accessories there are available to you and then choose what is best for you, whether you use some, all, or none at all.
Before we dive deeper, I want to just reiterate that in no way are any of the pieces of accessory equipment discussed throughout this blog necessary. You may go your entire fitness journey without ever touching any of these. Your current fitness goals will be a major deciding factor as to whether you could potentially consider utilising some lifting accessories.
What Are Lifting Accessories?
Simply put, weightlifting accessories are pieces of equipment/gear that aid you in lifting weights. They may increase your performance and some safety elements when lifting heavy weights.
Common Pieces of Accessory Equipment:
Lifting Belt:
A weightlifting belt can be worn tightly around the waist to help create better intra-abdominal pressure (IAP). It reduces stress on the lower back when lifting, and prevents the back from hyperextending when performing overhead lifts. It can also improve muscle activation during lifts. Ultimately, it can help prevent injury to the lower back and increase performance.
Many experienced lifters will use a weightlifting belt for heavy barbell squats, deadlifts, and overhead press/push-press.
It is important to understand that there are also drawbacks to using a weightlifting belt. If you use one all the time, you can weaken your core muscles and struggle to lift without it. So use them sparingly.
You may wonder when you should start wearing a belt if you are trying to advance with your lifts. A general guideline is when you are able to safely squat your body weight, deadlift 1.5x your body weight, or shoulder press 0.75x your body weight. However, as always, this is only a guide, some people may never use belts and others may need the additional support for various individual reasons.
But before looking into a weight lifting belt, I do recommend that you first understand how to properly brace your core and stabilise your lumbar spine (lower back). Proper abdominal bracing also involves proper breathing technique when lifting, this is known as “diaphragmatic breathing”. This is important when performing heavy lifts. You may work with a coach to apply this to your training to ensure proper form and technique.
Lifting Straps:
Weightlifting straps are designed to connect your wrists/hands to the weight you are attempting to lift. This means you are able to lift heavy loads without your grip strength being a limiting factor. Frequently, your grip strength will give out before the target muscle does.
Weightlifting straps can be beneficial for both powerlifting and hypertrophy training, allowing you to lift beyond your grip strength capacity. This is great if your focus is muscle growth and strength. They allow you to focus on your mind-muscle connection, bringing the target muscle closer to failure.
Lifting straps can also protect your hands from calluses. Calluses are very common in frequent lifters, they can be painful if they rip open, so weightlifting straps can help alleviate some of that pressure on the hands.
Many bodybuilders utilise lifting straps when performing various upper and lower body movements. For example, when performing a DB split squat, you may use lifting straps to ensure you can perform the exercise with a heavy/challenging weight for the legs without compromising form due to lack of grip strength. It can also be a great aid when performing rowing/back movements for the same reason.
However, it is important to not become over-reliant on them as they can weaken your grip strength. So you could work with completing a few sets of an exercise without lifting straps to work on grip strength and then bring them in for your final few sets to drive more intensity through the target muscle when the grip strength starts to diminish.
It really depends on your main goal as to whether straps are beneficial to you for some, all or none of your workout.
Please note that lifting straps should NEVER be used for overhead free weight movements as they are extremely dangerous! You do not want to be connected to the bar if you are pressing overhead and fail your lift!
Weightlifting Shoes:
Weightlifting shoes have elevated heels. They provide a solid base and ankle support. Weightlifting shoes can help improve your mobility during lifts and improve overall safety.
They can enable people to maintain better posture and technique when performing certain lifts, such as squats.
Being able to maintain proper posture during a lift can be a limiting factor for many, this is usually due to a lack of mobility, specifically in the ankles, knees and hips. The heel elevation in weightlifting shoes, along with the solid platform and carefully designed ankle support, can help you lift heavier with proper posture and technique. As the weight gets heavier, you want to ensure any lack of mobility does not compromise your posture and form. This can otherwise lead to injury.
The sole of weightlifting shoes is hard, this creates a solid base to ensure no rocking of the ankle, unlike in running shoes.
The heel elevation in weightlifting shoes will vary slightly between styles and brands, so you want to find the ideal height that works for you and your body.
If you are looking to invest, you want to find a pair that works for you, which includes having the ideal heel height for your needs, is comfortable, feels secure, and allows for increased mobility of the ankles, knees and hips.
Knee Sleeves:
Knee sleeves provide compression for the knee joints. They increase the blood flow to the knees, which helps to keep them warm during a workout. Knee sleeves also provide stabilisation for the knee joint, which can help reduce knee discomfort during lower-body exercises. They can also help reduce pain and may be beneficial to those recovering from a knee injury with the approval of their GP or physio. Knee sleeves can also aid in injury prevention, especially if you are prone to weakness around that area for any reason.
They can improve your confidence during lifts, due to the added stabilisation around the knee. This can lead to enhanced performance for some people.
Knee sleeves are commonly worn during lower body movements such as squats (including variations, e.g. hack squats, V-squats), leg presses, lunges, and Olympic lifts.
If you are interested in buying yourself a pair of knee sleeves, it is important to get the right fit. There is no one-size-fits-all approach to knee sleeves, the level of tightness will be largely dependent on personal preference.
Just note, that if the sleeves are too tight, they may dig into or pinch the skin. If they are too loose, they will likely fall down or bunch up during a lift.
They can sometimes restrict your movement and actually cause discomfort if the fit or material is incorrect for you. So try them on before purchasing, if possible, to ensure the fit and level of compression are correct for you.
Elbow Sleeves/Wraps:
Elbow sleeves and wraps are designed for the purpose of providing compression to the elbow joint. They are similar to knee sleeves, just for the elbows. They help keep the elbow joint warm, improve blood flow to the area, reduce inflammation, and can be beneficial for those recovering from elbow injuries.
They provide stabilisation for the elbow joint which can help reduce the likelihood of injury during heavy lifts and also increase performance.
The difference between them is that elbow sleeves are not adjustable, whereas, you can adjust the compression of elbow wraps. Another benefit to elbow wraps is that they are easier to get on during a workout if you are already a little sweaty, as you can loosen them to slip them on and then tighten them to get the right level of compression.
Elbow sleeves can also come with a pad to further support a particular part of the elbow. This may be a better option if you are suffering from an actual elbow-related injury. However, it is always best to consult a professional, such as a physio, to find which option is best for you.
Wrist Wraps:
Wrist wraps help stabilise the wrist joint, this is beneficial for those with weak wrists or who have had wrist injuries in the past. However, many lifters can also benefit from wrist wraps when going heavy. The extra support from wrist wraps can help keep your wrist in alignment when lifting. For example, if your wrist is not able to stack correctly above the forearm with load in hand, such as when bench pressing with a barbell, you will find unnecessary stress and pressure on the wrist joint, which can lead to inflammation, discomfort, and potential injury. Any movement of the wrist under load (whether that be forward, back, or side-to-side) will cause stress to the joint. So we want to keep the wrist as stable and strong as possible when lifting.
Just like with any of the previous accessories, we do not want dependency. So save wrist wraps for your max lifts if possible, so you can work on strengthening the small stabilising muscles around the wrists and work on your grip strength.
Lifting Chalk:
Lifting chalk is magnesium carbonate. It is a white powder that helps absorb moisture. When lifting, it will help absorb sweat from the palms and fingers, allowing you to properly grip a barbell without slipping through the hands due to sweat.
Lifting chalk is commonly used by powerlifters and gymnasts. It is recommended that you use lifting chalk if you are planning to compete in powerlifting, otherwise, you may be at a disadvantage. When we are nervous we will naturally sweat more, making it more likely for the bar to slip out of the hands! So you want to give yourself the best opportunity to hit your max lifts.
It is important to note that chalk is indeed messy as it can get everywhere, some gyms do not allow the use of chalk for this reason. It is best to ensure your gym approves the use of lifting chalk before getting in trouble for using it.
Lifting chalk does not prevent your grip from fatiguing, so keep that in mind. Some of the previous aids mentioned above will help in that department if this is a concern to you.
On the flip side, lifting chalk can help prevent blisters on the hands caused by lifting, help you maintain a good grip on the bar while working on your grip strength, and help you feel more connected and secure to the bar.
A small amount of chalk goes a long way, so you don’t need to use a lot to get the benefits out of it.
Weightlifting Gloves:
Weightlifting gloves, just like any of the above pieces of accessory equipment, have drawbacks and benefits. Weightlifting gloves can help prevent calluses as they offer a layer of protection between your hands and the bar, and they provide cushioning for the hands which may be ideal for those with any hand or wrist-related injuries. They provide stability for the hands, and certain types of weightlifting gloves will also provide stability for the wrist as well. Weightlifting gloves are quite thin and will allow you to keep a better hold of the bar when lifting. If you are using weightlifting gloves, you also eliminate the need for lifting chalk on the hands.
Weightlifting gloves are not my favourite piece of accessory equipment by any means, however, they can have their place in the gym for some.
Drawbacks include weakening your natural grip strength, and dependence on only being able to lift with them on, and they can also impact your lifting technique in a negative way as you may unintentionally alter the way you grip the bar when you are wearing them.
If you plan on competing in powerlifting, I recommend you check with your federation for the approved accessory equipment before investing. Some federations will only approve certain aids for their competitions.
If you are a bodybuilder or just a regular gym goer, you may consider the use of some of the aids mentioned above to enhance your training.
Remember that nothing mentioned in this blog is a necessity. So use this knowledge of accessory equipment to decide whether you may bring some into your sessions. Sometimes you have to try something a few times before you decide if it suits you. Not everything works for everybody!
