Figure 8 Wrist Straps: How They Work, Benefits, and Usage

How do Figure 8 wrist straps work?

Figure 8 wrist straps work by creating an extremely secure, "locked-in" connection between a lifter's wrists and the barbell, effectively bypassing grip strength as a limiting factor in heavy pulling movements and allowing for greater focus on the target musculature.

Understanding Figure 8 Wrist Straps

Figure 8 wrist straps are a specialized piece of lifting equipment designed to enhance grip security during heavy pulling exercises, such as deadlifts, rows, and shrugs. Unlike traditional lifting straps that are wrapped around the bar, Figure 8 straps feature a continuous loop design, resembling the numeral "8." This unique configuration allows for a direct and virtually inescapable connection between the lifter's wrist and the barbell.

The Biomechanical Advantage: How They Work

The fundamental principle behind Figure 8 straps is to transfer the load from the hands and forearms directly to the wrists and, subsequently, the larger muscles of the back and legs. This is achieved through their distinctive design and application method:

• Continuous Loop Mechanism: Each strap consists of two interconnected loops. To use them, one loop is placed over the wrist. The barbell is then threaded through the second loop, and the hand grasps the bar. This action effectively "traps" the bar within the second loop, securing it against the palm and wrist.
• Locking Connection: Once the bar is positioned, the Figure 8 design ensures that the bar is fully encircled and held tightly against the hand. This creates a non-slip, almost rigid connection. Unlike traditional straps, which might allow for some slippage or require constant tension from the lifter's grip, Figure 8 straps provide a fixed anchor point.
• Load Distribution: By creating this locked connection, the straps distribute the weight across a larger surface area of the wrist and hand, rather than solely relying on the crushing strength of the fingers and thumb. This dramatically reduces the strain on the forearms and hands.

This mechanism translates into several key benefits:

• Enhanced Grip Security: The primary advantage is an unparalleled level of grip security. The barbell is physically locked to the wrist, preventing it from slipping even under maximal loads.
• Reduced Forearm Fatigue: By offloading the grip, the forearms are spared from premature fatigue. This allows lifters to perform more repetitions or lift heavier weights, as their performance is no longer limited by their grip strength but by the strength of the larger muscle groups they are targeting.
• Improved Mind-Muscle Connection: With grip no longer a concern, the lifter can fully concentrate on activating and contracting the intended muscles (e.g., lats in a row, glutes and hamstrings in a deadlift), leading to more effective training.

Proper Application and Usage

While simple in concept, correct application of Figure 8 straps is crucial for safety and effectiveness:

1. Wrist Loop First: Slide one of the loops onto your wrist, ensuring the seam or tag side faces away from your palm for comfort.
2. Position the Bar: Place the barbell between the two loops of the strap. The loop already on your wrist should be on one side of the bar, and the free loop on the other.
3. Grasp the Bar: Bring your hand over the barbell and grasp it firmly. The free loop will naturally wrap around the bar and be secured by your grip.
4. Confirm Security: Before lifting, ensure the strap is snug and the bar is securely trapped within the Figure 8 configuration.

Key Benefits of Using Figure 8 Straps

• Lift Heavier Weights: Overcome grip limitations to achieve new personal records in pulling movements.
• Increase Training Volume: Perform more sets and reps with heavy loads without grip fatigue becoming a limiting factor.
• Target Major Muscle Groups More Effectively: Focus effort on the back, glutes, and hamstrings without worrying about hand slippage.
• Enhanced Safety: Reduce the risk of dropping heavy weights due to grip failure, which can prevent injury to the lifter or damage to equipment.

When to Consider Using Figure 8 Straps

Figure 8 straps are a specialized tool best reserved for specific scenarios and exercises:

• Maximal Effort Lifts: Particularly heavy deadlifts, shrugs, or rows where grip is guaranteed to fail before the primary movers.
• High-Volume Training: During sets with a high number of repetitions where grip endurance would otherwise be compromised.
• Grip Rehabilitation: When a lifter is recovering from a hand or forearm injury and needs to offload grip while still training other muscle groups.
• Bodybuilding and Powerlifting Specifics: For those training for strength or hypertrophy where the goal is to maximize load on specific muscles, not necessarily to train grip.

Figure 8 Straps vs. Traditional Lifting Straps

While both types of straps aim to enhance grip, their mechanics and implications differ:

• Figure 8 Straps:
  • Pros: Offer the most secure, "locked-in" grip; very quick to set up once familiar; ideal for maximal loads.
  • Cons: Bar is difficult to release quickly in an emergency; can feel restrictive; less versatile for exercises requiring quick bar adjustments or bail-outs (e.g., Olympic lifts).
• Traditional Lifting Straps (Loop/Wrap-Around):
  • Pros: More versatile; easier to release the bar quickly; allows for some natural wrist movement; good for a broader range of exercises.
  • Cons: Requires more time to wrap; not as "locked-in" as Figure 8s, potentially allowing some slippage under extreme loads; still requires some active grip tension.

Potential Drawbacks and Considerations

Despite their advantages, Figure 8 straps are not without considerations:

• Over-Reliance: Consistent use can lead to underdeveloped natural grip strength, as the hands and forearms are not being adequately challenged. It's crucial to balance strap use with dedicated grip training.
• Safety Concerns: The "locked-in" nature means it can be difficult to bail out of a lift quickly if something goes wrong. This is less of an issue for deadlifts, but critical for exercises where the bar passes over the body.
• Comfort and Fit: If not properly sized or positioned, they can feel uncomfortable or dig into the wrists.

Conclusion

Figure 8 wrist straps are a highly effective, specialized tool for serious lifters seeking to overcome grip limitations in heavy pulling movements. By creating an unparalleled secure connection between the lifter and the barbell, they enable greater loads, higher training volumes, and a more direct focus on the target muscles. However, like any training aid, they should be used judiciously, complementing rather than replacing the development of natural grip strength, and with a clear understanding of their unique safety considerations.