Figure 8 Lifting Straps vs Olympic Weightlifting Straps

Ever been halfway through a deadlift and felt the bar rolling out of your hands way before your muscles reached failure? Or tried to go for one extra rep but your grip is against you? 

You're not alone. Lots of lifters reach the same place: grip fatigue. It’s really annoying when the bar slips out of your hands, even though your muscles can keep going. It can mess up your form or even cause injury.

That’s why many people use lifting straps. Lifting straps can help you lift about 16% more in a deadlift. One study showed that using lifting straps helped lifters pull about 23.7% more weight during a mid-thigh pull exercise. This means you can lift heavier weights more easily. 

However, there are two main types: Figure 8 straps, which hold your hands tightly to the bar, and Olympic straps, which wrap around and are easy to let go.

Let’s look at both to help you choose the right one.

Key Takeaways

• Figure 8 straps are best for slow, heavy lifts.
• Olympic straps are better for fast or explosive lifts.
• Don’t forget to train your hands—your grip still matters.
• Pick your straps based on what type of lift you’re doing.

 

Strap Basics: What You Need to Know

Figure 8 Straps

These straps look like the number 8. You wrap them around the bar, slide your wrist in, and you're locked in tight. The bar won’t slip unless you take your hand out.

• Very secure – great for heavy lifts.
• Easy to put on – no wrapping needed.

Best for: Deadlifts, shrugs, farmer’s walks.

Not great for: Fast or Olympic-style lifts, because you can’t drop the bar quickly.

Use these straps when you’re lifting really heavy and don’t need to move fast. They keep the bar stuck to your hands.

 

Olympic (Closed-Loop) Straps

These are the regular straps most people know. You loop one end around your wrist, then wrap the strap around the bar.

• Good for many exercises – flexible to use.
• Easy to let go – you can drop the bar quickly.

Best for: Cleans, snatches, and fast movements.

Not great for: Takes more time – you have to wrap them each time, and they’re not as tight as figure 8s.

Olympic straps are great if you do fast lifts or need to release the bar quickly and safely.

 

Comparison

Benefits and Drawbacks

1. Figure 8 Straps

These straps are great when you want the bar to stay in your hands no matter what. You slide your hand through the strap, and it locks you to the bar. This is perfect for heavy lifts like deadlifts or shrugs.

They are quick to use. You don’t need to wrap them around the bar every time. They also help when your grip gets tired, so you can lift more weight.

But there are some downsides. You can’t let go of the bar quickly. If something goes wrong during a lift, you're stuck until the set is over. These straps are also not good for fast movements like cleans or snatches.

If you use them too much, your hands may get weaker over time because they don’t have to work as hard.

• Great for heavy lifting
• Very easy to use
• Not safe for fast lifts
• Can make your grip weaker if used too often

2. Olympic Straps

Olympic straps are more flexible. You wrap them around your wrist and the bar. They give your grip support but don’t lock you in. You can let go of the bar easily if needed.

They work well for many exercises, especially fast ones like snatches or clean pulls. They also help protect your hands without completely taking over the grip.

But they take longer to put on. You have to wrap them around the bar each time. They also don’t hold the bar as tightly as figure 8 straps, so your grip still needs to work a little harder on heavy lifts.

• Safe for fast lifts
• Good for many types of exercises
• Slower to use
• Not as tight as figure 8 straps

What the Research Says

Research published in Sports Health found that using lifting straps during deadlifts significantly reduces grip fatigue, maintains grip strength, and increases perceived grip security and power compared to lifting without straps. It also improved mechanical performance and lowered perceived effort during heavy deadlifts

Olympic straps are also great for safety. They let you drop the bar fast, which helps avoid injuries during fast movements.

So yes—straps really do help, but you need to use the right type for your training.

 

How to Choose the Right Strap

Think about what kind of training you do.

• If you're doing slow, heavy lifts like deadlifts, figure 8 straps are better. They keep the bar in your hands with no slipping.
• If you're doing fast or technical lifts, like snatches or clean pulls, go with Olympic straps. These let you move freely and drop the bar quickly if you need to.
• Many lifters actually use both types. They use figure 8 straps for heavy lifts, and Olympic straps for fast lifts.
• Just don’t forget to work on your grip too. Add exercises like farmer’s walks or wrist curls so your hands stay strong.

 

Strap Care and Safety Tips

To stay safe, you should take care of your straps.

• Check them often. If you see any tears or loose stitching, replace them.
• After each workout, wipe them down. You can wash them with soap once in a while and let them dry in the air.
• Even if you love using straps, don’t use them all the time. Try lifting without them once a week to keep your grip strong.

 

FAQs (Other Questions People Ask)

Q: Can I use figure 8 straps every week?

Yes, but mix in some training without them to keep your grip strong.

Q: What size and material should I buy?

Go for straps about 2.5 to 3 cm wide and 110 to 120 cm long. Cotton or nylon is soft and comfy. Leather is stronger but stiffer.

Q: Do straps affect chalk or bar grip?

Yes. You won’t need much chalk, and you might not see marks on the bar. But your lifting won’t be affected.

Q: Are straps allowed in competitions?

Yes, in most powerlifting contests. But they’re not allowed in Olympic weightlifting.

 

Final Thoughts

Figure 8 straps and Olympic straps both help, but in different ways. Use figure 8 straps when you need a super strong grip for heavy lifts. Use Olympic straps when you want to lift fast and drop the bar safely. 

Just remember—straps are tools to help you lift better. Don’t forget to train your hands too. Strong grip means strong lifts.

Need new lifting straps? Check out AQF Sports for the best figure 8 straps to fit your training.