How to use Figure 8 straps on lat pulldown properly

Figure 8 straps, also known as double loop straps, are the most popular type of lifting straps. They enhance grip and provide support for lifting heavier loads. Many people use them for weightlifting exercises such as deadlifts, rack pulls, and lat pulldown.

You may ask: Should I use figure 8 straps for lat pulldown? How do I use Figure 8 on lat pulldown? What factors should I consider before purchasing Figure 8 straps? Can I use figure 8 straps for other weightlifting exercises besides lat pulldown?

In this article, we will reveal how to properly use Figure 8 straps for lat pulldown. We’ll cover the advantages and drawbacks of using them.

What are Figure 8 Straps?

Figure 8 straps are a type of lifting straps. They’re mostly used by weightlifters, bodybuilders, and powerlifters to strengthen grip and aid in lifting heavier loads.

Figure 8 lifting straps have two loops. These loops are designed so that you can place your hands through them and cross it over the bar for enhanced support and grip.

Pros and cons of using Figure 8 Straps

Figure 8 lifting straps offer a more secure grip. They can help prevent weightlifting equipment such as dumbbells and barbells from slipping off during exercise routines.

In addition, Figure 8 straps maintain a more comfortable grip. This is useful when lifting heavier loads. In addition, they prevent grip fatigue and reduce risk of injuries.

Scientific studies show that using straps such as figure 8 straps can help enhance lifting kinematics, reducing perceived exertion and time required to perform weightlifting exercises such as deadlifts.

Another study reveals that figure 8 straps produce positive results in scapular alignment and pectoralis minor length.

Conversely, figure 8 straps provide a lower range of motion and restrict movement. They’re not fit for weightlifting exercises requiring a high range of motion and flexibility.

Should you use figure 8 straps?

Whether you should use figure 8 straps or not depends on your specific exercise, preference, and workout goals. However, suppose you are performing exercises that require a limited range of motion and less flexibility. In that case, you can use figure 8 straps.

Factors to Consider Before Choosing Figure 8 straps

Here are some criteria to consider before purchasing figure 8 straps:

Type of material

Most Figure 8 straps are produced with cotton. Some are made with a blend of neoprene and cotton for added cushion. You should choose any type of materials based on your preferences.

Size

Figure 8 straps come in different sizes, from small to medium and large. You should check the size chart and ensure it fits comfortably around your wrist.

Workout goals

Figure 8 straps are recommended for exercises such as deadlifts, lat pulldown, etc., that require a limited range of motion and less flexibility.

How to use Figure 8 straps on lat pulldown

Here are the steps to use Figure 8 straps for lat pulldown:

Step 1: Slip one hand through the first loop of the Figure 8 strap

Step 2: Take the figure 8 strap and cross it over the bar, bringing the second loop down

Step 3: Ensure you maintain a downward tension

Step 4: Place your hand through the second loop

Step 5: Figure out where your hand position will be during the lat pulldown, shift the strap to have a tighter fit. Moving the straps removes any slack in your pull.

Note: If you put the strap down and try to clamp down without shifting the strap towards the plate, you will experience excess slack in your palms. This leaves too much movement. However, if you move it over and pull, you won’t have any tension.

Step 6: Repeat the process for your other hand.

Tip: If your straps are too big, you can twist the second loop to create less slack and tighter tension.

Frequently Asked Questions

Are Figure 8 straps better?

Figure 8 straps are better than regular straps because they provide more protection and better grip. However, this is relative and depends on your preference and specific exercise. If your specific weightlifting exercise requires a limited range of motion, figure 8 straps are your best bet.

What are Figure 8 lifting straps for?

Figure 8 lifting straps are mainly for deadlift, rack pull and other exercises that require limited range of motion and grip support.

Should Figure 8 straps be tight?

Yes, you should tighten Figure 8 straps to reduce slacking and eliminate any space for too much movement.

How can I resize loose Figure 8 Straps?

You can resize loose Figure 8 Straps by twisting the strap towards the plate side. If you’ve not gotten your desired tightness, continue twisting it until you’re satisfied.

Should I Use Figure 8 Lifting Straps or Wrist Wraps?

This depends on your fitness goal and the specific type of exercise you plan to use them for. Wrist wraps help stabilize your wrist. On the other hand, figure 8 lifting straps provide grip support.

Conclusion

Figure 8 straps are lifting straps with a figure 8 design. It lets you put your hands through the loop and wrap it around the bar for added grip and support.

Some pros of Figure 8 straps include a secure and comfortable grip. They also prevent exercise equipment from slipping off.

Some cons of Figure 8 straps include limiting range of motion and flexibility. Therefore, you should consider the nature of your exercise, preference, and workout goals before purchasing Figure 8 straps. You should also consider its size and type of material.

To use Figure 8 straps for lat pulldown, place one hand through the first loop, cross it over the bar, and put the hand through the second loop. Move the strap towards the plate sides to reduce slackness and tighten tension. You can also twist the second loop if you do not get your desired tension.

Have you ever used lifting straps? Have you attempted using Figure 8 lifting straps? How was your experience? Did you benefit from its support? Did you achieve your desired workout goals?

References

Ko CH, Cynn HS, Lee JH, Yoon TL, Choi SA. Figure-8 Strap Application: Immediate Alteration of Pectoralis Minor Length and Scapular Alignment During Arm-Lifting Exercise in Participants With Forward Shoulder Posture. J Sport Rehabil. 2016 Aug;25(3):273-9. doi: 10.1123/jsr.2015-0002. Epub 2016 Jan 18. PMID: 26797650.

Fong SSM, Chung LMY, Gao Y, Lee JCW, Chang TC, Ma AWW. The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters: an observational study. Medicine. 2022;101:7(e28918).