When you are pushing your limits in the gym, your grip and wrist stability often decide how far you can go. Whether you are training for strength, muscle growth, or performance, the right support gear can make a real difference. Two of the most commonly used accessories are Figure 8 lifting straps and traditional wrist wraps. Both are popular in strength training, but they serve very different purposes.
If you are unsure which one fits your goals, this in depth guide will help you understand the differences in simple, practical terms. We will break down how they work, who they are for, and how to choose the right option for your workouts.
What Are Figure 8 Lifting Straps
Figure 8 lifting straps are designed primarily to improve your grip strength during heavy pulling exercises. As the name suggests, they are shaped like the number eight. You loop them around your wrist and the barbell in a specific way that creates a locked in connection between your hand and the bar.
They are especially popular in:
• Deadlifts
• Heavy barbell rows
• Rack pulls
• Strongman training
• Shrugs
Unlike traditional straps that you wrap around the bar several times, Figure 8 straps secure your hand tightly and reduce the chance of the bar slipping.
How Figure 8 Straps Work
The design allows the strap to pass under and over the bar, creating a double loop system. This distributes the weight across the strap and your wrist rather than relying only on finger grip strength.
This means:
• Less grip fatigue during heavy sets
• More focus on target muscles such as back and hamstrings
• Higher confidence with maximal loads
Athletes who struggle with grip strength often find that Figure 8 straps help them unlock new personal records.
What Are Traditional Wrist Wraps
Traditional wrist wraps are very different from lifting straps. They are not designed to hold the bar. Instead, they stabilize the wrist joint during pressing and overhead movements.
You commonly see wrist wraps used in:
• Bench press
• Overhead press
• Push ups
• Dips
• Olympic lifts
Wrist wraps are elastic bands that you wrap tightly around your wrist joint. They limit excessive extension and help keep the wrist in a neutral, stable position under load.
How Wrist Wraps Work
When you press heavy weight, your wrist can bend backward under pressure. Over time, this repeated stress may cause discomfort or injury. Wrist wraps provide compression and support that reduce unnecessary movement.
Benefits include:
• Improved wrist stability
• Reduced joint strain
• Better force transfer from forearm to bar
• Increased confidence in pressing movements
They do not help with grip strength. Instead, they protect the wrist joint during pushing exercises.
The Core Difference Between Figure 8 Straps and Wrist Wraps
The main difference is simple.
Figure 8 lifting straps support your grip.
Wrist wraps support your wrist joint.
If your hands are giving up before your back or legs during deadlifts, Figure 8 straps may help. If your wrists feel unstable during bench press, wrist wraps are the better solution.
Understanding this difference is essential before investing in any training accessory.
When to Choose Figure 8 Lifting Straps
Figure 8 straps are ideal if your goal is to lift heavier in pulling movements without being limited by grip strength.
You should consider them if:
• You train heavy deadlifts regularly
• Your grip fails before your posterior chain muscles
• You compete in powerlifting or strongman
• You want to reduce forearm fatigue during back workouts
They are especially useful for advanced lifters who are already technically sound and want to maximize performance.
However, beginners should still work on natural grip strength development before relying too heavily on straps.
When to Choose Traditional Wrist Wraps
Wrist wraps are better if you experience discomfort or instability during pressing exercises.
They are recommended if:
• You bench press heavy loads
• You perform overhead movements frequently
• You feel wrist pain under pressure
• You train high volume push sessions
Wrist wraps are commonly used in powerlifting, bodybuilding, CrossFit, and general strength training. They are also beneficial during rehabilitation phases when wrist stability needs extra support.
Can You Use Both Together
Yes, but not for the same movement.
For example:
• Use Figure 8 straps for heavy deadlifts
• Use wrist wraps for bench press
• Use straps for rows
• Use wraps for overhead press
They complement each other rather than compete.
Many serious lifters keep both in their gym bag because pulling and pressing require different types of support.
Advantages and Disadvantages of Figure 8 Lifting Straps
Advantages
• Maximum grip security
• Quick setup once you learn the technique
• Ideal for very heavy loads
• Reduced grip fatigue
Disadvantages
• Less flexibility to release the bar quickly
• Not suitable for dynamic Olympic lifts
• Can reduce grip strength development if overused
Because the bar is tightly secured, safety awareness is important when training alone.
Advantages and Disadvantages of Wrist Wraps
Advantages
• Strong wrist joint support
• Reduced risk of hyperextension
• Improved pressing power
• Easy to adjust tightness
Disadvantages
• Do not improve grip strength
• Can create dependency if worn too tightly for every session
• Not necessary for light or moderate loads
As with any supportive equipment, proper use is key. Over reliance can limit natural joint strengthening.
Which Option Is Better for Muscle Growth
For muscle growth, the answer depends on the exercise.
If grip fatigue prevents you from fully stimulating your back during rows or deadlifts, Figure 8 straps can help you train the target muscles harder.
If wrist pain limits your chest or shoulder training, wrist wraps can allow you to maintain volume and intensity safely.
The best equipment is the one that removes your limiting factor without masking poor technique.
Quality Matters in Strength Training Gear
Cheap straps and wraps often fail under heavy loads. Poor stitching, weak materials, and uncomfortable fabric can affect performance and safety.
When selecting lifting accessories, look for:
• Reinforced stitching
• Durable heavy duty cotton or nylon
• Comfortable wrist padding
• Secure and reliable construction
Athletes in Germany who want dependable performance gear can explore professional options at RTX Wrist straps High quality wrist straps and wraps from RTX Sports are built with strength, comfort, and durability in mind, making them suitable for serious gym training.
Common Mistakes When Using Lifting Straps and Wrist Wraps
Many lifters misuse supportive gear. Avoid these mistakes:
• Using straps for every set including warm ups
• Wrapping wrists too tightly and restricting circulation
• Ignoring proper lifting technique
• Using support gear to compensate for weak form
Support gear should enhance performance, not replace fundamentals.
Final Verdict: Figure 8 Lifting Straps vs Traditional Wrist Wraps
There is no universal winner because they solve different problems.
Choose Figure 8 lifting straps if your grip limits your pulling strength.
Choose traditional wrist wraps if your wrist stability limits your pressing power.For most strength athletes, having both is the smartest choice. Pulling and pressing movements stress the body differently, and each tool is designed with a specific purpose.If your goal is to train harder, lift heavier, and reduce unnecessary strain, selecting the right accessory can make a measurable difference in your progress.Explore premium strength training accessories and gym support gear at RTX sports and equip yourself with tools that match your ambition.Strong training is not just about lifting more weight. It is about lifting smarter, protecting your body, and building consistent long term performance.
Top comments (0)