What are Figure 8 wrist straps?

Figure 8 wrist straps are specialized lifting aids designed with two closed loops connected by a short bridge, providing an exceptionally secure and fixed connection between your hands and the barbell for heavy pulling movements.

Why should I use Figure 8 wrist straps?

Utilizing Figure 8 straps maximizes grip security, reduces grip fatigue, and enhances lifting capacity by eliminating grip strength as a limiting factor, allowing focus on primary muscles.

How do I properly attach Figure 8 wrist straps?

To attach them, slide one loop onto your wrist, pass the barbell through the second loop, then bring your hand back through the first loop from the other side of the bar, ensuring the strap is taut.

When should I use Figure 8 wrist straps?

Figure 8 straps are best reserved for heavy deadlifts, rows, shrugs, and rack pulls, particularly during strength training phases where maximal loads are lifted.

What are the safety considerations for Figure 8 wrist straps?

The main safety concern is their limited emergency release, making them unsuitable for Olympic lifts; additionally, over-reliance can lead to underdeveloped natural grip strength.

How do you use Figure 8 wrist straps?

How Do You Use Figure 8 Wrist Straps?

Figure 8 wrist straps are specialized lifting aids designed to provide an exceptionally secure and fixed connection between your hands and the barbell, primarily used for heavy pulling movements where grip strength is the limiting factor.

Understanding Figure 8 Wrist Straps

Figure 8 wrist straps differ significantly from traditional loop-style lifting straps. Their design consists of two closed loops connected by a short bridge, forming a figure-eight shape. This unique construction provides a fixed, non-adjustable connection to the barbell, ensuring maximum grip security during heavy lifts. Unlike conventional straps that require wrapping around the bar, Figure 8 straps essentially "lock" your hand onto the implement.

Why Utilize Figure 8 Wrist Straps?

The primary purpose of Figure 8 straps is to enhance your ability to lift heavier loads by eliminating grip strength as a limiting factor.

Maximized Grip Security: The inherent design of Figure 8 straps creates an unyielding connection between your hand and the bar. Once applied correctly, the bar is securely cradled within one of the loops, significantly reducing the chance of slippage, even with maximal loads.
Reduced Grip Fatigue: By offloading the grip muscles (forearms, hands), these straps allow you to focus more intently on the primary movers of the exercise (e.g., back muscles in a deadlift). This means your workout isn't prematurely ended due to failing grip, enabling more repetitions or heavier weights for the target muscle group.
Enhanced Lifting Capacity: For advanced lifters, Figure 8 straps can be instrumental in breaking through strength plateaus in exercises like deadlifts or heavy rows, allowing them to handle weights that exceed their natural grip capabilities.
Specific Training Goals: Beneficial for powerlifters or strongman competitors who need to maximize their pulling strength without grip becoming a hindrance.

Step-by-Step Guide: Attaching Figure 8 Wrist Straps

Proper attachment is crucial for the effectiveness and safety of Figure 8 straps. Follow these steps carefully:

Orient the Strap: Hold one strap. You'll notice two distinct loops. The strap is designed to have one loop go over your wrist, the barbell pass through the second loop, and then your hand pass through the same loop your wrist went through, but on the other side of the bar.
First Loop Over Wrist: Slide one of the two loops onto your dominant hand's wrist. Ensure it's snug but not uncomfortably tight, resting above your wrist joint.
Position the Bar: With the strap on your wrist, reach down and grab the barbell. The barbell should pass through the second loop of the strap (the loop not currently on your wrist).
Second Loop Over Hand: After the bar is through the second loop, bring your hand back through the first loop (the one already on your wrist), but from the other side of the bar. This will effectively create a loop around your wrist, and another loop that encircles both your hand and the barbell, locking them together.
Adjust and Secure: Once both loops are around your wrist and the bar is cradled, pull the strap taut. Ensure the fabric lies flat and is not twisted. The bar should feel securely "locked" into your hand. Repeat the process for your other hand.

Visualizing the "Figure 8" Action: Imagine the strap forming a number "8". Your hand goes through one hole, the bar goes through the other hole, and then your hand comes back through the first hole, effectively encasing the bar.

Proper Application and Grip

Once the Figure 8 straps are attached, optimize your grip:

Bar Placement: The barbell should rest deeply in the palm of your hand, across the base of your fingers, rather than in the fingers themselves. The straps should bear the majority of the load.
Thumb Position: With Figure 8 straps, it's common and often preferred to use a "thumbless" or "suicide" grip. This allows the straps to take full effect without your thumb interfering or trying to grip the bar.
"Pull Into" the Straps: Instead of actively squeezing the bar, think about "pulling into" the straps. Allow the straps to transfer the load directly from the bar to your wrists and forearms.

When to Use Figure 8 Straps

Figure 8 straps are best reserved for specific exercises and situations:

Heavy Deadlifts: This is their most common application, including conventional, sumo, and Romanian deadlifts.
Heavy Rows: Barbell rows, T-bar rows, or other heavy pulling movements where grip fatigue is an issue.
Shrugs: Especially with very heavy loads.
Rack Pulls: To focus purely on the upper back and hip extension without grip being a limiting factor.
Strength Training Phases: When focusing on maximal strength and trying to move the heaviest possible weight.
Rehabilitation: In some cases, to temporarily offload an injured hand or forearm, under professional guidance.

Safety Considerations and Best Practices

While highly effective, Figure 8 straps come with important safety considerations:

Limited Emergency Release: The most significant drawback is the difficulty in quickly releasing the barbell in an emergency. Unlike traditional straps, which can be loosened or dropped quickly, Figure 8 straps create a very secure lock. This makes them unsuitable for Olympic lifts (snatches, clean & jerks) or any movement where you might need to bail out quickly.
Do Not Over-Reliance: While useful, don't use them for every set or every pulling exercise. Continuously train your natural grip strength through exercises like farmer's carries, plate pinches, and dedicated grip work. Over-reliance can lead to underdeveloped forearms.
Proper Fit: Ensure the straps are snug but not cutting off circulation. Too loose, and they won't provide the necessary security; too tight, and they can be uncomfortable or even harmful.
Progressive Overload: Use them strategically. If your grip is failing at 80% of your maximum deadlift, consider using straps for sets above that threshold, while still working on your raw grip below it.
Awareness of Surroundings: Always be highly aware of your surroundings when using Figure 8 straps, given the reduced ability to quickly release the weight.

Conclusion

Figure 8 wrist straps are a powerful tool for serious lifters seeking to maximize their performance in heavy pulling movements. By providing an unparalleled level of grip security, they enable you to push past the limitations of natural grip strength and focus on the primary muscles involved in the lift. However, their use requires a thorough understanding of their application, benefits, and inherent safety considerations. Integrate them judiciously into your training, always prioritizing proper form, safety, and the continued development of your natural grip strength.

Figure 8 wrist straps provide unparalleled grip security and a fixed connection, allowing lifters to handle heavier loads by eliminating grip as a limiting factor.
They reduce grip fatigue, enabling more repetitions or heavier weights for target muscle groups in exercises like deadlifts and heavy rows.
Proper attachment involves a specific multi-step process where one loop goes over the wrist, the bar through the second, and the hand re-enters the first loop to lock everything in place.
These straps are ideal for heavy pulling movements such as deadlifts, rows, and shrugs, but are not suitable for Olympic lifts due to difficulty in quickly releasing the bar.
While effective, avoid over-reliance on Figure 8 straps; continue to train natural grip strength and use them strategically to prevent forearm underdevelopment.

Figure 8 Wrist Straps: Understanding, Usage, Benefits, and Safety