Lifting Straps vs. Figure-8 Straps: Design, Function, and When to Choose Each

Are lifting straps or figure 8 straps better?

Neither lifting straps nor figure-8 straps are inherently "better"; their superiority depends entirely on the specific lifting application, the lifter's goals, and the type of exercise being performed, with each offering distinct advantages for different grip-intensive movements.

Understanding Grip Support in Strength Training

In strength training, particularly with heavy pulling movements, the grip often becomes the limiting factor before the target muscles (e.g., back, hamstrings, glutes) are fully fatigued. While developing robust grip strength is crucial for overall functional strength and injury prevention, there are times when assisting the grip allows for greater overload of primary movers, leading to enhanced muscle and strength development. This is where lifting straps come into play, with traditional lifting straps and figure-8 straps being two popular, yet distinctly different, options.

Traditional Lifting Straps: Design and Functionality

Traditional lifting straps are typically strips of durable material (cotton, nylon, leather) approximately 1.5 to 2 inches wide and 18-24 inches long. They feature a loop at one end through which the other end is threaded, forming an adjustable loop for the wrist.

How They Work: The lifter threads one end of the strap through the loop, creating a cuff around the wrist. The free end is then wrapped around the barbell or dumbbell, securing the hand to the implement. This essentially extends the grip, allowing the lifter to hold heavier loads than their natural grip might permit.

Pros of Traditional Lifting Straps:

• Quick Release: One of their most significant advantages is the ability to quickly release the bar by simply opening the hand or letting go of the strap. This is a crucial safety feature, especially for maximal lifts where bailing out might be necessary.
• Versatility: They are highly versatile and can be used for a wide range of exercises, including deadlifts, rows, shrugs, pull-ups, and even some overhead presses or cleans (for the pull phase).
• Adjustable Tightness: The degree of tightness around the bar can be adjusted by the lifter, offering a customizable feel.
• Allows for Some Grip Engagement: While assisting, they don't completely negate grip involvement, allowing for some continued grip strength development.

Cons of Traditional Lifting Straps:

• Setup Time: Can take a few seconds to wrap and secure properly, especially if alternating hands.
• Less Secure for Extreme Loads: While providing excellent support, the connection isn't as "locked-in" as figure-8 straps, meaning the bar can still shift or rotate slightly within the strap if not gripped firmly.
• Potential for Wrist Discomfort: If not wrapped correctly or if the material bunches, they can cause discomfort or minor abrasions on the wrist.

Best Use Cases: Traditional straps are ideal for general strength training where grip fatigue limits the performance of pulling movements. They are excellent for heavy sets of deadlifts, rows, pull-downs, and shrugs, particularly when working with loads that allow for a controlled, safe release.

Figure-8 Straps: Design and Functionality

Figure-8 straps are constructed from a continuous loop of heavy-duty material, forming two interconnected loops resembling the number "8."

How They Work: The lifter inserts one hand through one loop, then passes the bar through the second loop, and finally threads their hand through the second loop as well. This creates an extremely tight, fixed connection between the lifter's wrist and the barbell, essentially locking the hand to the bar.

Pros of Figure-8 Straps:

• Maximum Security: They offer an unparalleled level of grip security, virtually eliminating the possibility of the bar slipping from the hands, even under maximal loads.
• Complete Grip Negation: By locking the hands to the bar, figure-8 straps completely remove grip as a limiting factor, allowing the lifter to focus 100% on the primary muscles involved in the lift.
• Reduced Bar Rotation: The fixed connection minimizes bar rotation, which can be advantageous for certain strongman events or very heavy deadlifts.

Cons of Figure-8 Straps:

• No Quick Release (Major Safety Concern): This is their most significant drawback. Once the hands are locked into figure-8 straps, there is no quick way to release the bar. This poses a substantial safety risk, especially if a lift fails or if the lifter needs to bail out rapidly.
• Limited Versatility: Their design makes them less adaptable to a wide range of exercises. They are primarily suited for deadlifts and certain strongman events.
• Can Be Uncomfortable: The extreme tightness and fixed nature can be uncomfortable or restrictive for some lifters.
• Hindered Grip Development: By completely removing grip involvement, over-reliance on figure-8 straps can hinder the natural development of grip strength.

Best Use Cases: Figure-8 straps are specifically designed for maximal effort deadlifts, strongman events (e.g., farmer's walks with extremely heavy implements, certain carries), or high-volume deadlift training where the absolute priority is to move the heaviest possible weight without any grip compromise. They are generally recommended for advanced lifters who understand and accept the inherent safety risks.

Direct Comparison: Lifting Straps vs. Figure-8 Straps

When to Choose Which Strap Type

The choice between traditional lifting straps and figure-8 straps hinges on your specific training goals, the exercise being performed, and your priority regarding safety and grip development.

Choose Traditional Lifting Straps if:

• You need a balance of strong grip support and the ability to quickly and safely release the bar.
• You perform a variety of pulling movements (deadlifts, rows, pull-ups, shrugs) and value versatility.
• You want to allow for some degree of natural grip engagement and development while still assisting with heavier loads.
• You're working with sub-maximal to heavy loads where grip is a limiting factor but not the sole focus.

Choose Figure-8 Straps if:

• Your absolute priority is to lift the heaviest possible weight, completely removing grip as a limiting factor.
• You are performing maximal effort deadlifts or competing in strongman events where the bar must not slip under any circumstances.
• You are an advanced lifter with significant experience and fully understand the risks associated with the lack of a quick release mechanism.
• You are willing to sacrifice grip development for specific training blocks focused purely on maximal load.

The Importance of Grip Strength Development

It is crucial to remember that lifting straps, regardless of type, are training tools, not crutches. Over-reliance on straps can lead to underdeveloped grip strength, which is vital for overall strength, functional movement, and injury prevention. Incorporate exercises that directly train grip strength (e.g., plate pinches, farmer's walks without straps, dead hangs, thick bar training) into your routine. Use straps judiciously, only when grip genuinely limits your ability to overload the target muscles, rather than as a default for every pulling exercise.

Safety Considerations and Best Practices

• Proper Setup: Always ensure straps are correctly wrapped and secured before lifting. A poorly wrapped strap can slip or cause injury.
• Awareness of Bail-out: Be acutely aware of the inability to quickly release the bar when using figure-8 straps. This means having spotters, using safety pins in a power rack, and ensuring you are confident in your ability to complete the lift.
• Start Light: When first using any type of strap, start with lighter weights to get accustomed to the feel and secure attachment.
• Inspect Straps: Regularly check your straps for signs of wear and tear. Frayed or damaged straps can fail under load, leading to injury.

Conclusion: Making an Informed Choice

There is no universally "better" strap; the optimal choice depends on the specific context of your training. Traditional lifting straps offer a balance of support, versatility, and crucial safety features, making them suitable for most lifters and a wide range of pulling exercises. Figure-8 straps, while offering unparalleled grip security for maximal loads, come with significant safety trade-offs due to their non-releasable design. An informed lifter will assess their goals, the exercise, and their comfort with the associated risks before deciding which tool is appropriate for the task at hand.