Figure 8 Straps vs Normal Straps: Which Lifting Straps Are Best?

You know the feeling. You’re setting up for a heavy deadlift, your hamstrings are primed, your back is locked in, and the weight moves off the floor smoothly. But halfway up, your fingers start to open. Your legs have plenty of gas left in the tank, but your hands are giving out.

This is the classic lifter’s dilemma: grip failure limiting muscle growth.

The solution, obviously, is lifting straps. But walk into any serious gym or browse an online store, and you’re faced with a choice that can be confusing: the classic “lasso” (normal) strap or the strange-looking double-looped Figure 8 strap.

Are Figure 8s just for giant Strongmen pulling trucks? Are normal straps outdated? In this guide, we’re breaking down the science, the mechanics, and the safety protocols of Figure 8 vs. Normal straps so you can stop worrying about your grip and start moving serious weight.

5 Key Takeaways

Before we dive deep, here is the cheat sheet on what you need to know:

Grip Security: Figure 8 straps are the king of hold. Because of their double-loop design, they can increase your lifting capacity by 20–50% compared to normal straps, which can still slip under extreme loads.
Safety Warning: Never use Figure 8 straps for Olympic lifts (Cleans, Snatches) or overhead work. You cannot release the bar quickly, making them dangerous for dynamic movements.
Performance Boost: Research confirms that using straps (especially when combined with a weightlifting belt) reduces perceived exertion and allows for faster bar speeds, meaning you can train harder for longer.
Biomechanics Matter: Using straps alone can sometimes cause you to round your upper back (kyphosis) at lockout. To fix this, experts recommend pairing heavy strap work with a lifting belt to maintain proper posture.
Don’t Create Weakness: Over-reliance is real. Only use straps for your heaviest sets (80%+ of your max). If you use them for every warm-up, your natural grip strength will suffer.

Key Differences Between Figure 8 Straps and Normal Lifting Straps

Visually, the difference is obvious, but the mechanical difference is what matters for your lifting.

Normal Straps (The Lasso): These are the most common straps you’ll see. They consist of a single strip of cotton, nylon, or leather with a loop at one end. You feed the tail through the loop to create a “lasso” around your wrist, and then wrap the remaining tail around the bar multiple times.

Mechanism: Friction. The tightness depends on how firmly you crank the strap around the bar and how hard you squeeze.
The Vibe: Versatile, adjustable, and classic.

Figure 8 Straps: These look like an infinity symbol made of heavy-duty cotton canvas. You put your hand through one loop, pass the strap under the bar, and put your hand through the second loop.

Mechanism: Locking. You are physically tethered to the barbell. Even if you open your hand completely, the bar is hanging from your wrist, not just relying on friction.
The Vibe: Specialized, secure, and aggressive.

When to Use Figure 8 Straps: Best Exercises for Grip Security

Figure 8 straps have exploded in popularity recently, largely due to the rise of Strongman training. If your primary goal is to move the absolute maximum amount of weight possible from point A to point B without worrying about your hands, these are your best friend.

Best Exercises for Figure 8s:

Deadlifts (Conventional and Sumo): This is their bread and butter. Because the strap loops under the bar, the bar rests lower in your hand, which can actually shorten the range of motion slightly—a nice bonus for max-effort pulls.
Rack Pulls: When handling supramaximal loads (more than your 1RM), normal straps often slip. Figure 8s will not.
Heavy Shrugs: Since shrugs are high-rep/heavy-weight, grip is almost always the limiting factor. Figure 8s let you focus entirely on your traps.

The “Locked-In” Feel: According to guides from Anderson Powerlifting, when you use Figure 8s, you aren’t just holding the bar; you are clamped to it. This allows for a “claw” grip where your fingers just hook over the bar rather than squeezing the life out of it. This reduction in forearm tension can actually help you engage your lats more effectively during the initial pull.

Normal (Lasso) Straps: Why They Are Essential for Olympic Weightlifting

If Figure 8s are so secure, why do normal straps exist? The answer comes down to one word: Bailing.

In Olympic weightlifting (the Snatch and the Clean & Jerk), you are moving a heavy barbell overhead explosively. If you miss a lift—say, the bar goes too far backward during a snatch—you need to drop the bar immediately to avoid dislocating your shoulders.

The Quick-Release Mechanic: Normal lasso straps are designed to unspool instantly if you open your hand and let go.

Dynamic Movements: For any movement where the bar might need to be dropped (Olympic lifts, overhead squats, or even rapid CrossFit-style cycling), normal straps are mandatory. Experts at Warm Body Cold Mind emphasize that Figure 8s should never be used here due to the lack of a quick-release mechanism.
Versatility: They are also easier to adjust on dumbbells or weirdly shaped machines where a fixed Figure 8 loop might not fit.

Lifting Capacity Comparison: How Much More Can You Lift?

Let’s talk numbers. While a normal strap definitely helps, it still relies on the friction of the material wrapping around the bar. If you are sweating heavily or the knurling is smooth, a normal strap can slowly rotate and unravel mid-lift.

Figure 8 straps eliminate this rotation. Because of the double-loop design, the strap creates a “saddle” for the bar. Industry data and coaching observations suggest that Figure 8 straps can provide 20–50% more lifting capacity compared to normal straps.

The Efficiency Factor: Recent research published in the Journal of Strength and Conditioning Research and other studies on velocity-based training suggest that when athletes aren’t worried about their grip, they complete heavy deadlifts faster. When your brain senses your grip is failing, it naturally down-regulates the neural drive to your other muscles (a safety mechanism). By locking in with Figure 8s, you bypass this “neural governor,” allowing your posterior chain to fire at 100%.

Safety Warning: Why Figure 8 Straps Are Dangerous for Overhead Lifts

This cannot be stressed enough: Do not use Figure 8 straps for overhead pressing, snatches, or cleans.

Imagine you are doing a heavy clean. You catch the bar on your shoulders, but you lose your balance backward. If you are wearing Figure 8 straps, your wrists are knotted to the bar. As your body falls back and the bar falls forward (or vice versa), your arms will be wrenched into unnatural positions. This is a one-way ticket to broken wrists, dislocated elbows, or shoulder tears.

The Golden Rule: If the bar goes over your head, use a lasso strap (or no strap). If the bar stays below your waist (deadlifts, shrugs, rows), Figure 8s are safe.

Common Mistakes With Lifting Straps & How to Fix Them

Even the best gear won’t help if you use it wrong. Here are the most common errors lifters make with straps, according to coaching resources from Gymreapers.

1. The “Death Grip” Wrap (Circulation Cut-off)

The Mistake: Cranking Figure 8 straps so tight against the wrist that your hand turns purple before you even lift.
The Fix: The strap should be snug so it doesn’t slide, but you should be able to fit a finger or two under the wrist loop. The tension should come from the weight of the bar, not the tightness of the wristband.

2. Over-Wrapping Lasso Straps

The Mistake: Wrapping the tail of a normal strap around the bar 5 or 6 times.
The Fix: You only need one good, tight rotation and maybe a half-overlap. Too much material makes the bar effectively thicker (like a fat bar), which actually makes it harder to hold.

3. Ignoring Biomechanics (The Kyphosis Issue)

The Mistake: Letting the shoulders roll forward because the straps are doing all the work.
The Fix: Research indicates that using straps alone can sometimes exaggerate thoracic kyphosis (rounding of the upper back) at the top of a deadlift. The fix is simple: Combine straps with a belt. Biomechanics studies suggest the belt increases intra-abdominal pressure, which cues you to keep your chest up and back straight, counteracting the forward pull of the straps.

Building Grip Strength: How to Use Straps Without Weakening Your Hands

There is a fear in the fitness community that using straps makes you “weak.” This is only true if you abuse them.

If you strap up for your 135lb warm-up sets, yes, your forearms will atrophy. However, if you are an intermediate or advanced lifter, your legs and back are significantly stronger than your hands. If you let your grip dictate your deadlift training, your back will never get the stimulus it needs to grow.

The Strategic Approach:

Warm-ups: Go strapless (double overhand) as long as possible.
Working Sets: Once you switch to a mixed grip (one hand over, one under) and it still feels slippy, or you reach 80% of your max, put the straps on.
Accessory Work: Do specific grip training (farmer’s holds, plate pinches) separately. Don’t rely on your deadlift to be your only grip workout.

Frequently Asked Questions

1. Can beginners use Figure 8 straps? Generally, no. Beginners (0–12 months of training) should focus on developing raw grip strength first. You want your hand strength to grow alongside your back strength. Once you have 1–2 years of experience and your grip becomes the only reason you are missing lifts, then you can introduce straps for your heaviest sets.

2. Are Figure 8 straps legal in powerlifting competitions? No. In official Powerlifting meets (IPF, USAPL, etc.), all lifting straps are banned. You must lift using just your hands (usually chalked). However, powerlifters often use straps in training to save their hands from tearing, saving their raw grip for competition prep. Strongman competitions, however, frequently allow Figure 8 straps.

3. Which type of strap is better for farmers carries? Trick question! Ideally, you shouldn’t use straps for farmers carries if your goal is grip strength—that’s the whole point of the exercise. However, elite Strongmen often use Figure 8s on farmers carries to overload the traps and legs with weight that is physically impossible to hold by hand. For general fitness? Go strapless.

4. How tight should Figure 8 straps be wrapped around my wrist? They should be snug, but not constricting. You don’t want to cut off blood flow. Wrap them tight enough that they don’t slide down your forearm, but loose enough to fit 1–2 fingers underneath. The security comes from the loop under the bar, not the vice-grip on your wrist.

5. Can I use Figure 8 straps if I have carpal tunnel syndrome? Yes, they can actually be helpful because they reduce the need to squeeze tightly, which aggravates the carpal tunnel. However, combine them with a weightlifting belt. Research suggests straps alone can alter your posture; a belt helps stabilize your core and spine, keeping your lifting mechanics safe while you protect your wrists.

6. What’s the performance difference between Figure 8 and normal straps? Figure 8 straps provide maximum security—they are practically unbreakable and suited for heavy pulls (600+ lbs). Normal straps offer about 30% less “lock-in” security but are much more versatile. If you are a general gym-goer, normal straps are fine. If you are pushing heavy deadlift PRs, Figure 8s are superior.

7. How do I know if my grip strength is limiting my lifts? It’s simple: If your muscles (legs, back, traps) feel like they could do 3 more reps, but the bar is slipping out of your fingers, your grip is the limiting factor. Also, if you wake up with sore forearms but a fresh back after “back day,” your grip gave out before your back was fully stimulated. That is your signal to buy straps.

Figure 8 Straps vs Normal Straps – Which should you use?