Figure 8 Straps: Usage, Benefits, and Techniques for Lat Pulldowns

How to use figure 8 straps on lat pulldown?

Figure 8 straps are designed to create an unbreakable connection between your hands and the bar, effectively removing grip strength as a limiting factor during heavy pulling movements like the lat pulldown, allowing for enhanced focus on the target musculature of the back.

Understanding Figure 8 Straps

Figure 8 straps are a specialized type of lifting strap characterized by their unique, closed-loop design that resembles a figure '8'. Unlike traditional single-loop wrist straps, these straps encapsulate both the wrist and the barbell, providing an extremely secure and non-slip grip.

• Purpose and Design: Made from durable materials like cotton, nylon, or leather, figure 8 straps feature two loops connected by a central strip. One loop goes around your wrist, and the other secures around the barbell, effectively locking your hand to the weight. This design is particularly advantageous for lifts where grip failure is a primary concern, such as heavy deadlifts, shrugs, and, relevant to our discussion, lat pulldowns.
• Key Advantages: Their primary benefit lies in their unparalleled security. Once attached, they offer a near-zero chance of grip slippage, allowing the lifter to fully concentrate on the primary muscles being worked without worrying about the bar sliding out of their hands. This translates to better muscle activation and the ability to handle heavier loads for more repetitions.

Why Use Straps for Lat Pulldowns?

While lat pulldowns are primarily a back exercise, grip strength can often become a limiting factor, preventing optimal lat engagement and progressive overload. Figure 8 straps address this by:

• Addressing Grip Fatigue: The forearms and grip muscles are smaller and fatigue faster than the large muscle groups of the back (latissimus dorsi). By offloading the grip, you can continue to work your lats effectively even when your forearms are tired.
• Enhancing Lat Activation: When your grip is secure, you can shift your mental focus and physical effort away from holding the bar and solely onto contracting your lats. This improved mind-muscle connection can lead to more efficient and effective back training.
• Facilitating Progressive Overload: To build muscle and strength, you must progressively increase the demands on your muscles. Straps enable you to lift heavier weights or perform more repetitions than your bare-hand grip might allow, fostering greater muscular adaptation in the lats.
• Targeted Muscle Development: For individuals with disproportionately strong lats compared to their grip, or those recovering from forearm/hand injuries, straps allow for continued, high-intensity training of the back without exacerbating other areas.

Step-by-Step Guide: Attaching Figure 8 Straps for Lat Pulldowns

Proper attachment of figure 8 straps is crucial for safety and effectiveness.

• Step 1: Position the Strap: Take one strap and identify the two loops. Orient the strap so that when you insert your hand, the central connecting strip will run across the back of your hand, not your palm.
• Step 2: Insert Hand: Pass your hand through one of the loops. This loop should sit comfortably around your wrist, not too tight or too loose.
• Step 3: Wrap Around Bar: With your hand through the first loop, grasp the lat pulldown bar. Now, take the second loop of the strap (the one not around your wrist) and pass it underneath the bar, then bring it up and over the top of the bar.
• Step 4: Secure Grip: Once the second loop is over the bar, pass your hand (which is already through the first loop) through this second loop. This effectively "locks" your hand to the bar, with the bar sitting snugly between the two loops of the strap.
• Step 5: Test Security: Before starting your set, give the bar a few gentle tugs to ensure the straps are securely fastened and your grip feels stable. Both straps should be attached identically.

Executing the Lat Pulldown with Figure 8 Straps

With your straps securely in place, you can now focus on the execution of the lat pulldown.

• Setup and Posture: Sit on the lat pulldown machine with your thighs secured under the pads. Grasp the bar with an overhand, wide grip (or your preferred grip width). Ensure your torso is upright or slightly reclined, and your chest is proud.
• Focus on the Lats: Initiate the pull by depressing your shoulder blades and driving your elbows down and back, imagining you're pulling the bar with your lats, not just your arms. The straps allow you to truly "hang" from the bar and pull with your back muscles.
• Controlled Movement: Pull the bar down towards your upper chest, squeezing your shoulder blades together at the bottom of the movement. Maintain control throughout, especially during the eccentric (raising) phase, allowing your lats to fully stretch without losing tension.
• Breathing: Inhale as you let the bar ascend, and exhale forcefully as you pull the bar down.

Considerations and Best Practices

To maximize the benefits of figure 8 straps while avoiding potential drawbacks, consider these points:

• When to Use: Reserve straps for your heaviest working sets or when your grip is genuinely failing before your lats. Do not use them for every set, especially warm-ups, to ensure continued grip strength development.
• Grip Strength Development: Incorporate exercises that directly challenge your grip (e.g., deadlifts without straps, farmer's carries, plate pinches) into your routine to prevent over-reliance on straps and maintain overall functional strength.
• Proper Fit: Ensure your figure 8 straps are appropriately sized. They should be snug around your wrist but not so tight as to cut off circulation.
• Safety First: Always double-check the strap attachment before lifting. Be mindful that once locked in, it can be challenging to release quickly, so ensure you are in full control of the weight.
• Hygiene and Maintenance: Regularly clean your straps, especially if they absorb sweat, to maintain their integrity and prevent odors.

Potential Downsides and Alternatives

While beneficial, figure 8 straps are not without considerations.

• Over-reliance: The most significant downside is the potential for neglecting natural grip strength development if used indiscriminately.
• Learning Curve: Some users find the initial attachment process slightly more complex than traditional straps, but this is overcome with practice.
• Alternative Straps:
  • Traditional Wrist Straps: These loop around the wrist and then wrap around the bar. They offer a good balance of grip assistance and quick release.
  • Hook Grips: These feature a metal hook that attaches to the bar, often used for very heavy shrugging or deadlifting. They offer extreme grip assistance but can feel less natural.

Conclusion

Figure 8 straps are a powerful tool in an advanced lifter's arsenal, specifically designed to enhance performance on heavy pulling exercises like the lat pulldown by eliminating grip as a limiting factor. By understanding their design, mastering their attachment, and applying them strategically, you can unlock greater lat activation, facilitate progressive overload, and ultimately build a stronger, more developed back. Remember to integrate them thoughtfully into your training, ensuring you continue to nurture your natural grip strength for overall functional fitness.