How to Use Weightlifting Straps to Enhance Lifting Ability

When it comes to weightlifting, grip strength can often be the limiting factor. Figure 8 straps are a game-changer, providing unparalleled support for heavy lifts like deadlifts, rows, and strongman-style exercises. 

Here, we’ll explore how to use figure 8 straps effectively and why they’re a valuable addition to your lifting routine.

What Are Figure 8 Straps?

Figure 8 straps are lifting accessories made from durable fabric, designed to wrap around both your wrist and the barbell. The name comes from their distinctive shape, resembling the number eight, which allows the strap to loop securely around your wrist and the bar. 

Unlike traditional lifting straps, the Figure 8 design minimises movement and prevents the bar from slipping, ensuring better grip and stability during your lifts. 

They are particularly popular in powerlifting and strongman competitions where heavy loads demand uncompromising support.

Why Use Figure 8 Straps?

Using figure 8 straps can:

• Enhance Grip Strength: By locking the bar to your hands, they allow you to focus on executing the lift rather than worrying about grip failure.
• Support Heavier Loads: Their robust design enables you to lift beyond the limitations of your grip strength, making them ideal for progressing to heavier weights.
• Reduce Grip Fatigue: In high-volume training or exercises requiring prolonged grip endurance, figure 8 straps can help you push through without prematurely tiring your hands.
• Improve Safety: With the bar securely fastened, there’s less risk of accidental drops, making your lifting sessions safer and more efficient.

How to Use Figure 8 Straps

Using figure 8 straps might feel tricky at first, but mastering the technique is simple and can significantly enhance your lifting experience. 

These straps are designed to lock the bar securely to your hands, reducing grip strain and allowing you to lift with confidence. Follow these steps to use them effectively:

Position the Strap

Begin by placing one loop of the strap over your wrist. Ensure that it sits comfortably without being too tight or too loose.

• The strap should rest snugly against your wrist for support.
• Avoid wrapping it too tightly to maintain proper circulation.
• Check that the loop stays in place during movement to prevent slipping.

Wrap Around the Bar

Take the second loop of the strap and pass it under and around the barbell. This creates a secure connection between your wrist and the bar.

• Ensure the strap lays flat without twists or folds.
• The wrap should feel tight enough to hold the bar firmly in place.
• Adjust the placement to align with your natural grip position for comfort.

Adjust the Fit

Pull the strap snug to anchor it securely. The bar should feel stable and locked in place.

• Test the tightness by lightly lifting the bar; it should not move excessively.
• Adjust as needed to balance comfort with security.
• Ensure both straps are evenly tightened to maintain symmetry.

Grip and Lift

Grip the barbell as you normally would, using your hands to steady the bar. The straps will take some of the strain off your grip, allowing you to lift with confidence.

• Focus on maintaining proper form throughout the lift.
• Let the straps handle the grip, but keep your hands engaged for stability.
• Practice with lighter weights first to get accustomed to the feel of the straps

When to Use Figure 8 Straps

Figure 8 straps are not a one-size-fits-all solution but shine in specific scenarios:

• Deadlifts: They’re especially useful for max-effort deadlifts or when aiming to break through a plateau.
• Rows: Barbell and T-bar rows benefit greatly from the added grip security, allowing you to focus on back engagement.
• Strongman Training: Essential for exercises like atlas stone lifts, heavy axle bar deadlifts, or other events where grip strength is often the limiting factor.

Tips for Using Figure 8 Straps

To maximise the effectiveness of figure 8 straps, it’s essential to practice with lighter sets before heavy lifts, ensuring you are comfortable with their setup and avoiding any fumbling under significant loads. 

While straps are incredibly helpful, over-reliance on them may hinder the development of your natural grip strength, so it’s important to balance their use with grip-specific training. 

Additionally, investing in high-quality straps made from durable materials is crucial to ensure safety and longevity, as poorly made straps can fail under heavy loads.

Take Your Lifting to the Next Level with Figure 8 Straps

Figure 8 straps are a simple yet powerful tool for lifters looking to push their limits. Their unique design offers a secure grip, reduces strain on your hands, and lets you fully concentrate on your lifts. 

Whether you’re working on deadlifts, rows, or strongman exercises, figure 8 straps can help elevate your performance. With proper use and balance, they’re a valuable asset for anyone serious about strength training.