Choosing the Right Thumb Tape for Hook Grip
Illustration by Sophia Mitropoulos. Photo by Sincerely Media.
You’ve just started learning the Olympic Lifts and your hook grip is killing your thumbs. The knurling can be so rough It can be hard to choose between the different types of thumb tape, but every athlete you know uses a different kind! We’re breaking down all the different tapes measure up in order to help you pick your next roll.
First, Some Tips & Rules to Live By
Thou shall not steal another athlete’s tape, thou shall borrow and return to the owner’s bag always.
Thou shall not be upset when your thumb tape inevitably ruins your nail polish (it will, try a band aid pad over the color if you’re really worried about it).
Thumb tape isn’t cheating!
The Actual Rules
Per the IWF Technical and Competition Rules Section 4.4 - Bandages, Tapes, and Plasters as they apply to the hands:
Tape or plasters may be worn on the fingers or the thumbs. (4.4.1)
The use of plasters or bandages on both the inner and outer surface of the hands is allowed. These plasters tapes or bandages may be attached to the wrist but not to the bar. (4.4.6)
Plasters on the fingers are allowed but must not protrude in front of the fingertips. (4.4.7)
What does that mean? Basically it means you have to stop the tape wrap before the tip of your thumb. Bonus trick: bend your thumb juuuust slightly while you’re putting your tape on, it’ll make it more comfortable when you pull it into the hook grip.
Now that we’ve covered all that, let’s get into the confusingly vast world that is weightlifting thumb tape.
Standard Athletic Tape
This sweet gal is our tried and true. The most ubiquitous of all thumb tapes because it has nothing to do with thumbs at all. This is the OG tape and can come in handy for all sorts of additional ailments and is widely available in nearly any sporting context. It’s typically 100% cotton. This tape may not last through your entire training session, depending on how sweaty you are and how heavy you’re lifting, but worst case scenario it could make it through snatches, and you could then swap out for a fresh set of tape for clean and jerks. If you find the cotton is tearing easily during your session, try wrapping the tape a little looser.
PROS: readily available, often Made in USA, very affordable
CONS: you’re gonna get tape stuck to your tooth if you tear it with your teeth
PRO TIP: If you pre-cut a slit down the middle of the tape and only use half of the roll at a time, you can double the length of the roll (broke lifters I’m looking at you, takes one to know one) and also have more rotations around your thumb which allows for a little more bending mobility.
Lifting Specific Tape
This kind of tape seems to have been created specifically for lifting. There are numerous brands and gyms making their own versions of this thumb tape, some certainly more elusive than others. It is essentially a stretch tape with an ultra sticky adhesive that is much tackier than the standard white athletic tape.
PROS: stretch tape allows for thumbs to bend, often made by small businesses in the weightlifting world
CONS: not as readily available, tape is thick so rolls don’t last as long
Self Adhesive Tape
For some athletes, this tape is the best kept secret. While it may seem counter-intuitive since this tape has no adhesive, it actually works like a dream. It sticks to itself which is an ideal roll to have if you find yourself in a situation where you might need to tape something hairy (I’m talking men’s shins from bar scrapes! Jeez) but in tandem with a self-adhesive spray, this tape leaves behind very little residue and like the weightlifting tape is stretchy and comfortable in the hook grip.
PROS: No adhesive at all which is helpful for those who may have skin allergies.
CONS: Without additional adhesive (see Tuf-Skin below) they may get sweaty and slide off
Bonus: TufSkin
This stuff is spray can gold. If you find yourself getting frustrated with your thumb tape, you need to grab a can of Tuf-Skin. It’s a spray adhesive that you spray on your thumbs and let dry before you apply tape. When used in tandem with the self-adhesive tape especially, it works like magic. Suddenly one tiny piece of tape stays on your hand for the entirety of the training session, and comes off leaving very little residue behind.
Personally, when I was at a gym that used Tuf-Skin it was also a form of mental preparation for all of us as a team. It became a part of our mental ritual in preparing to lift and it was the kind of thing where once your tape was stuck on, it was time to go.
PROS: Great for gyms to have for athletes if they need, helpful on especially sweaty days.
CONS: Can’t fly with the can due to TSA size limits so it can’t go to out of region meets, or you’d have to purchase a travel size.
