Figure 8 Lifting Straps: Solutions for When They're Too Big

What to do if figure 8 straps are too big?

If your figure 8 lifting straps are too large, the primary solutions involve increasing your wrist circumference to fill the excess space, seeking a more appropriately sized pair, or exploring alternative grip aids that offer a better fit or different functionality.

Understanding Figure 8 Lifting Straps

Figure 8 lifting straps are specialized grip aids designed to enhance your ability to hold onto heavy barbells or dumbbells during pulling movements such as deadlifts, rows, and shrugs. Unlike traditional loop straps, figure 8 straps feature two closed loops connected by a central bar or fabric section. To use them, you thread your hand through one loop, pass the other loop under and around the bar, and then thread your hand through the second loop, effectively locking your hand to the bar. This design is highly effective at eliminating grip as a limiting factor, allowing you to focus on the target muscles.

The Importance of Proper Fit

The effectiveness and safety of figure 8 straps are highly dependent on their fit. A properly fitting strap should be snug around the wrist, allowing minimal slack, yet comfortable enough not to restrict blood flow or cause discomfort.

• Safety: If straps are too big, they can create excessive slack between your wrist and the bar. This slack can lead to the bar slipping, an unstable grip, or even the bar dropping unexpectedly during a lift, posing significant injury risks to yourself and others.
• Effectiveness: The purpose of figure 8 straps is to create a secure, direct connection between your wrist and the bar, transferring the load away from your hand grip. If the straps are too loose, this connection is compromised, and you may still find yourself expending unnecessary grip strength to stabilize the bar, defeating the primary benefit of using them.
• Biomechanics: A loose fit can alter the natural mechanics of the lift. Instead of the strap acting as a solid extension of your forearm, it can shift or bunch, leading to an awkward bar path, compensatory movements, or an uneven distribution of the load, potentially increasing stress on your joints or spine.

Identifying "Too Big"

Recognizing that your figure 8 straps are too large is crucial for addressing the issue. Common signs include:

• Excessive Slack: You can easily move your wrist or hand significantly within the loop once the strap is secured around the bar.
• Difficulty Securing: The strap feels loose even after you've tightened your grip on the bar, and you struggle to achieve a firm connection.
• Hand Slippage: Your hand or wrist feels like it's sliding or shifting inside the strap during the lift.
• Material Bunching: The strap material bunches up excessively around your wrist, indicating surplus fabric that isn't being used to create a snug fit.
• Discomfort or Pinching: Ironically, straps that are too big can sometimes cause discomfort or pinching if the excess material bunches up unevenly.

Immediate Solutions for Oversized Straps

If you find your figure 8 straps are too big during a training session, here are some immediate, temporary fixes:

• Use Wrist Wraps or Tape Underneath: Wear traditional wrist wraps or apply athletic tape around your wrist underneath the figure 8 strap. This increases the circumference of your wrist, taking up some of the slack within the strap's loop. Ensure the wrist wrap or tape is applied snugly but not so tight as to restrict circulation.
• Twist the Strap: Before threading your hand through the second loop, try twisting the strap material around your wrist once or twice. This can effectively shorten the loop and take up some of the slack. Experiment with how many twists are needed to achieve a snug fit without compromising comfort or bar security.
• Increase Hand/Wrist Position: While not a direct fix for strap size, some lifters can slightly adjust their hand position on the bar (e.g., gripping slightly wider or narrower, or adjusting how high up the palm the strap sits) to create a more secure feel, though this is less effective for true excess material.

Long-Term Solutions and Prevention

For a permanent solution and to prevent future issues with oversized straps, consider these strategies:

• Return or Exchange: If the straps are new and unused, the most straightforward solution is to return them for a smaller size or a different brand known for more precise sizing.
• Consult Sizing Charts: Before purchasing new straps, always check the manufacturer's sizing chart. Measure your wrist circumference carefully and compare it to their recommendations. Some brands offer different sizes (e.g., S/M, L/XL), while others are one-size-fits-most, which can be problematic for those with smaller wrists.
• Consider Material Thickness: Straps made from thicker, more rigid materials (e.g., heavy-duty cotton or leather) might naturally take up more space and fit more snugly than those made from thinner, softer fabrics, even if the stated dimensions are similar.
• Explore Alternatives: If figure 8 straps consistently don't fit well or you prefer more adjustability, consider:
  • Traditional Loop Straps: These offer significant adjustability as you wrap them around the bar and tighten them to your desired snugness.
  • Lifting Hooks: While not straps, hooks provide a direct connection to the bar and bypass grip entirely. They are less common for competitive powerlifting but can be useful for accessory work or those with severe grip limitations.
  • Chalk: For moderate grip challenges, lifting chalk can significantly improve friction and reduce slippage without altering your hand-to-bar connection.

When to Seek Expert Advice

If you consistently struggle with strap fit, experience discomfort, or are unsure about the safest way to use lifting straps, it's advisable to consult with a qualified strength coach or personal trainer. They can assess your technique, recommend appropriate equipment, and ensure you're lifting safely and effectively.

Conclusion

Properly fitting figure 8 lifting straps are essential for maximizing their benefits in heavy pulling movements. While immediate fixes like using wrist wraps or twisting the strap can offer temporary relief for oversized straps, the best long-term solution involves investing in a pair that correctly matches your wrist size. Prioritizing fit ensures optimal safety, effectiveness, and biomechanical integrity in your training.