Bear Grip Figure 8 Straps: Understanding, Using, and Optimizing Performance

How do you use bear grip figure 8 straps?

Bear grip figure 8 straps are specialized lifting aids designed to enhance grip security on heavy pulling movements, creating a tight, non-slip connection between the lifter's wrist and the barbell, dumbbell, or handle. Their unique looped design provides a quick, robust, and secure attachment, allowing lifters to focus on the primary target muscles rather than grip endurance.

Understanding Figure 8 Lifting Straps

Figure 8 lifting straps represent a distinct category of grip aids, engineered for maximum security during heavy lifts. Unlike traditional looping straps that require wrapping around the bar, figure 8 straps feature two interconnected loops that form a "figure 8" shape. This design creates a virtually locked grip, significantly reducing the risk of the bar slipping and enabling the lifter to handle heavier loads or perform more repetitions than their bare grip would allow.

Key Characteristics:

• Design: Two fixed loops connected by a central strap.
• Purpose: To eliminate grip as a limiting factor in pulling exercises.
• Benefit: Allows the lifter to maintain a secure hold on the weight, transferring the load directly to the back, hamstrings, or other primary movers.

Anatomy of a Figure 8 Strap

A figure 8 strap is typically constructed from durable materials like heavy-duty cotton, nylon, or leather. Its design consists of:

• Two End Loops: These are the loops through which your hand will pass.
• Connecting Section: The segment of the strap that runs between the two end loops and is designed to go around the barbell.

The robust construction ensures they can withstand significant tensile forces, providing a reliable link between you and the weight.

Step-by-Step Guide to Using Figure 8 Straps

Proper application of figure 8 straps is crucial for both security and comfort. Follow these steps for effective use:

1. Identify the Correct Loop: Hold one strap. One loop will be slightly larger or more open; this is typically the loop for your hand. The other loop will eventually secure around the bar.
2. Insert Your Hand (First Loop): Pass your hand (e.g., right hand for the right strap) through one of the loops. Position the strap so it sits comfortably around your wrist, similar to how a watch would sit, but with the connecting strap extending from the palm side of your hand.
3. Position the Bar: Approach the barbell (or dumbbell/handle) and place your hand over it as if you were about to grip it. The connecting strap should be positioned under the bar.
4. Wrap Around the Bar: Bring the connecting strap under the barbell, then up and over the top of the bar, towards the outside of your hand.
5. Insert Your Hand (Second Loop): Guide your hand, still holding the bar, through the second loop of the strap. This loop should now also sit around your wrist, effectively creating a "figure 8" around your wrist and the bar.
6. Tighten the Grip: Once both loops are around your wrist and the connecting strap is wrapped around the bar, pull any slack tight. You want the strap to be snug, but not painfully restrictive, around your wrist and securely cinched against the bar. Your fingers should still be able to grasp the bar, but the primary load will be transferred through the straps.
7. Repeat for the Other Hand: Apply the second strap to your other hand following the same procedure.
8. Verify Security: Before lifting, gently pull on the bar to ensure both straps are securely fastened and that your grip feels stable.

When to Use Figure 8 Straps

Figure 8 straps are best employed in specific scenarios to maximize their benefits and avoid hindering the development of natural grip strength.

• Heavy Deadlifts and Rows: These are the quintessential exercises where figure 8 straps shine, allowing you to lift loads far exceeding your unassisted grip strength.
• Rack Pulls and Shrugs: For movements where the primary goal is to overload the back or traps, grip often becomes the limiting factor. Straps allow for maximal weight and volume.
• High-Volume Pulling Work: During sets with many repetitions, grip fatigue can set in prematurely. Straps help maintain form and focus on the target muscles throughout the entire set.
• Rehabilitation (Under Guidance): In some cases, individuals with hand or forearm injuries may use straps to continue training while protecting a healing grip, but this should always be under the guidance of a medical professional or physical therapist.
• Addressing Grip Imbalances: If your grip strength significantly lags behind your other pulling muscles, straps can allow you to continue progressing those muscles while you concurrently work on improving grip.

Advantages of Figure 8 Straps

• Unparalleled Security: The fixed-loop design creates an extremely strong and reliable connection to the bar, minimizing the chance of slippage.
• Reduced Grip Fatigue: By removing grip as a limiting factor, lifters can perform more reps or lift heavier weight, leading to greater overload for the target muscles (e.g., lats, erector spinae).
• Enhanced Mind-Muscle Connection: Without the constant worry of losing your grip, you can better concentrate on contracting the intended muscles and maintaining proper form.
• Faster Setup: Compared to traditional straps that require wrapping, figure 8 straps can often be applied more quickly once proficiency is gained.

Disadvantages and Considerations

While highly effective, figure 8 straps are not without their drawbacks and should be used judiciously.

• Fixed Grip Release: The primary disadvantage is the inability to quickly release the bar. In an emergency or if you need to bail on a lift, disengaging from the bar can be difficult and potentially dangerous. This makes them unsuitable for Olympic lifts (snatch, clean & jerk) where quick bar release is critical.
• Neglect of Grip Strength: Over-reliance on straps can hinder the natural development of intrinsic grip strength. It's important to incorporate dedicated grip training and perform some pulling exercises without straps.
• Wrist Pressure: If not applied correctly or if the straps are too tight, they can exert significant pressure on the wrists, potentially causing discomfort or impeding circulation.
• Not Universal: Their design makes them less versatile than traditional straps for certain exercises or equipment where the "figure 8" wrap isn't practical.

Proper Care and Maintenance

To ensure the longevity and safety of your figure 8 straps:

• Inspect Regularly: Before each use, check for fraying, tears, or damage, especially at the seams and connection points. Discard if compromised.
• Clean as Needed: Depending on the material, straps can be hand-washed with mild soap and air-dried to remove sweat and chalk buildup.
• Store Properly: Keep them in a clean, dry place away from direct sunlight or extreme temperatures to prevent material degradation.

Conclusion: Optimizing Your Pulling Performance

Bear grip figure 8 straps are a powerful tool for serious lifters seeking to maximize their performance on heavy pulling movements. By providing an unyielding connection to the weight, they allow you to push past grip limitations and truly challenge your primary strength muscles. However, like any specialized equipment, they should be used strategically and with an understanding of their advantages and disadvantages. Incorporate them into your training when grip is genuinely the limiting factor, but continue to dedicate time to developing your natural grip strength for a well-rounded and resilient physique.