Figure 8 Lifting Straps: Tying, Benefits, and Safety Considerations

How Do You Tie a Figure 8 Lifting Strap?

Figure 8 lifting straps are secured by first inserting your hand through one loop, then passing the second loop under and over the barbell, and finally re-inserting your hand through that second loop, effectively locking your hand to the bar for maximum grip support during heavy lifts.

What Are Figure 8 Lifting Straps?

Figure 8 lifting straps are specialized grip aids designed to enhance your ability to hold onto heavy barbells or dumbbells, particularly during exercises where grip strength might otherwise be the limiting factor. Unlike traditional lifting straps that require wrapping around the bar, Figure 8 straps feature two interconnected loops, forming a distinct "8" shape. This unique design creates a fixed, secure connection between your hand and the bar, offering unparalleled grip support.

Why Use Figure 8 Straps?

The primary purpose of Figure 8 straps is to remove grip as a weak link, allowing you to focus on the target musculature and lift heavier loads or perform more repetitions than your natural grip might permit. This is particularly beneficial for:

• Maximizing Volume: When performing multiple sets of heavy deadlifts, rows, or shrugs, grip fatigue can set in quickly. Figure 8 straps allow you to maintain your hold, ensuring the intended muscles (e.g., back, traps) are adequately stimulated.
• Overcoming Grip Weakness: For individuals whose grip strength lags behind their overall strength, these straps enable them to progress on major compound lifts without being limited by their hands.
• Targeted Muscle Development: By offloading grip, you can achieve a deeper muscular contraction in the back, hamstrings, and glutes during pulling movements, as focus shifts away from maintaining hold.
• Safety in Heavy Lifting: A secure grip reduces the risk of the bar slipping, especially during maximal attempts, though it's crucial to understand their fixed nature in emergency situations.

Understanding the Anatomy of a Figure 8 Strap

A Figure 8 strap consists of:

• Two Loops: These are the circular sections that your hand and the barbell will pass through.
• Connecting Segment: This is the portion of the strap that joins the two loops, forming the characteristic "8" shape. When properly used, this segment lies against the palm of your hand and under the barbell.

Each Figure 8 strap is designed for one hand, meaning you'll need a pair for bilateral exercises like deadlifts.

Step-by-Step Guide: Tying a Figure 8 Lifting Strap

Properly securing Figure 8 straps is crucial for both effectiveness and safety. Follow these steps for each hand:

1. Orient the Strap: Hold one Figure 8 strap in your hand. Identify the two loops. One loop will go around your wrist, and the other will go around the bar.
2. Insert Your Hand (First Loop): Pass your hand through one of the loops (let's call this Loop A) from the outside in. Pull Loop A up your wrist until it's snug but comfortable, ensuring the connecting segment of the strap is positioned across the palm side of your hand.
3. Position for the Bar: Approach the barbell. Your hand should be ready to grip the bar. The other loop (Loop B) should be hanging freely below the bar.
4. Engage the Bar (Second Loop): Take Loop B and pass it underneath the barbell, then bring it up and over the top of the barbell.
5. Secure the Bar and Hand (Final Lock): Now, with Loop B draped over the barbell, take the same hand (the one whose wrist is already in Loop A) and pass it through Loop B. This action effectively traps the barbell between Loop A (around your wrist) and Loop B (which your hand has now passed through after going over the bar).
6. Tighten and Grip: Once your hand is through both loops and the bar is secured between them, pull the strap snug against your wrist and the bar. Adjust your grip to ensure your hand is firmly against the bar, with the strap providing the primary hold. Repeat the process for your other hand.

When properly secured, your hand will be "locked" into the strap, which is then locked around the barbell.

Common Mistakes to Avoid

• Incorrect Loop Orientation: Failing to ensure the connecting segment lies properly across your palm can lead to an uncomfortable or insecure fit.
• Not Pulling Snug: A loose strap will not provide the intended support and can feel awkward or even shift during a lift.
• Twisted Straps: Ensure the strap lies flat against your wrist and the bar; twists can create pressure points or reduce effectiveness.
• Using for Olympic Lifts: Figure 8 straps lock you into the bar. This fixed connection is extremely dangerous for dynamic lifts like the snatch or clean & jerk, where quickly bailing out of a lift is paramount for safety.
• Over-Reliance: While beneficial, excessive use of straps can hinder the development of natural grip strength. Incorporate grip-specific training and perform some sets without straps to maintain and improve your raw grip.

Safety Considerations and Best Practices

• Know Your Bail-Out: Due to their fixed nature, bailing from a lift with Figure 8 straps is more challenging than with traditional straps or no straps. Practice safely lowering the weight or dropping it if necessary, especially with deadlifts.
• Proper Fit: Ensure the straps are appropriately sized for your wrist and the bar. Too loose, and they're ineffective; too tight, and they can cut off circulation.
• Inspect Straps Regularly: Check for any signs of wear, fraying, or tearing, especially in the loops and connecting segment. Replace damaged straps immediately.
• Warm-Up Without Straps: For your warm-up sets, try to avoid straps to continue building natural grip strength and to warm up the forearms and hands.
• Listen to Your Body: If you experience pain or discomfort, reassess your technique or consider if Figure 8 straps are the right tool for the exercise.

When to Use (and Not Use) Figure 8 Straps

Use Figure 8 Straps For:

• Heavy Deadlifts: Especially for top sets or high-volume work.
• Rack Pulls: Where the focus is on the upper range of a deadlift with maximal loads.
• Heavy Rows (Barbell, Dumbbell, T-Bar): To ensure your back muscles are fully fatigued before your grip gives out.
• Shrugs: To handle very heavy weights for trapezius development.
• Farmer's Carries: For maximizing the weight carried over distance, though traditional straps might be preferred for quick release.

Avoid Figure 8 Straps For:

• Olympic Lifts (Snatch, Clean & Jerk): The fixed connection is a significant safety hazard.
• Any Lift Requiring Quick Release: If you need to drop the weight instantly for safety, Figure 8 straps are not suitable.
• Light Warm-Up Sets: Unless specifically training for strap use, allow your natural grip to engage.
• Developing Raw Grip Strength: Relying solely on straps will hinder the development of your intrinsic grip muscles.

Conclusion

Figure 8 lifting straps are a powerful tool for serious lifters seeking to push past grip limitations in heavy pulling movements. By understanding their unique design and mastering the specific tying technique, you can unlock new levels of strength and muscle development. Remember to prioritize safety, use them judiciously, and always be mindful of when their fixed connection is an asset versus a liability. Incorporate them strategically into your training to enhance performance while continuing to develop your natural grip strength.