Thumb tape in CrossFit and weightlifting: Why you need it and how to use it

If you’ve ever done high-rep Olympic lifts in a CrossFit class, you know the toll it takes on your hands—especially your thumbs. That’s where thumb tape – also known as weightlifting tape – comes in. It’s one of those small pieces of gear that makes a huge difference in both comfort and performance. In this post, we’ll break down why athletes use thumb tape, how to apply it correctly, and which tape works best for CrossFit and weightlifting.

What is thumb tape and why do athletes use it?

Thumb tape is a durable, adhesive tape designed to protect your thumbs when using the hook grip—the grip where your thumb wraps under your fingers on the barbell.

CrossFit and Olympic weightlifting workouts often involve high reps of snatches, cleans, or barbell cycling. Without protection, the hook grip can cause:

• Painful friction and blisters
• Skin tears or calluses
• Loss of grip from sweat

By using thumb tape, you reduce friction, protect your skin, and maintain a more secure grip on the bar. The result? Stronger lifts and fewer ripped thumbs.

Check out our full thumb tape selection to keep your grip strong and your hands protected.

Benefits of thumb tape in CrossFit

1. Protection during hook grip
   The hook grip is the gold standard for Olympic lifts, but it’s tough on the thumbs. Tape cushions the pressure and reduces irritation.
2. Better grip in sweaty workouts
   When hands get sweaty, weightlifting tape prevents slipping and helps you hold the bar securely.
3. Consistency for barbell cycling
   In CrossFit, athletes often need to move a barbell quickly in workouts like “Grace” or “Isabel.” weightlifting tape keeps your grip reliable rep after rep.
4. Confidence boost
   Small details make a big difference. Knowing your thumbs are protected lets you focus on the lift, not the pain.

How to apply thumb tape

Applying thumb tape the right way ensures maximum protection without restricting movement. Here’s a step-by-step guide:

1. Tear a strip about 25–30 cm long.
2. Wrap the base of your thumb, just above the joint, making one full circle.
3. Spiral upward, overlapping slightly until you reach the nail.
4. Make sure you leave the tip of your thumb free so you can still grip properly.
5. Smooth down the edges so the tape sticks during your workout.

Pro tip: Don’t over-tighten the tape. You want support and protection, not cutting off circulation.

Common mistakes with thumb tape

• Wrapping too tightly → leads to numbness.
• Using the wrong tape → athletic tape is too rigid and tears easily; you need flexible, elastic thumb tape.
• Overusing tape → like wrist wraps, you don’t need it for every warm-up set, just when barbell volume or intensity goes up.

Which thumb tape is best for CrossFit?

Not all weightlifting tapes are created equal. The best thumb tape is:

• Elastic enough to move with your thumb
• Sticky enough to stay on during long sweaty workouts
• Durable enough not to fray mid-WOD
• Easy to tear so you don’t need scissors at the gym

At Gear 9, we recommend the Owl Weightlifting Thumb Tape. It’s specifically designed for CrossFit and Olympic lifting, combining flexibility with strong adhesive so it stays in place—even during the toughest workouts. Available in classic white, it’s a go-to for athletes who take their lifting seriously.

Browse our thumb tape collection or grab the Owl Weightlifting Thumb Tape for your next heavy lifting session.

Final thoughts

Thumb tape might seem like a small detail, but for CrossFitters and weightlifters, it’s a game-changer. Whether you’re chasing a new snatch PR or grinding through a barbell-heavy WOD, protecting your thumbs can mean the difference between finishing strong and ripping your skin.

If you’re serious about your training, make thumb tape a part of your gym bag essentials.

Shop Gear 9’s thumb tape collection today and upgrade your lifting game with the Owl Weightlifting Thumb Tape.