Knee wraps are a common sight in most fitness centers and weight rooms. As noted by the National Strength and Conditioning Association, tightly wrapping your knees aids knee extension, improving performance in the squat. In order to get the most support from your knee wraps, you’ll need to pay careful attention to your wrapping technique.
Step 1
Prepare the wraps. Follow the advice of powerlifting coach Dave Tate and tightly roll up the wrap by stepping on one end and stretching the wrap as you roll it up at the opposite end. Wrap a rubber band around the wrap to keep it from unraveling. A tightly wrapped roll will make it easier to tightly apply the wrap to your knee.
Step 2
Straighten your knee. Keep your knee straight while you wrap so that the wrap will apply more tension when you bend your knee while squatting. Once wrapped, avoid bending your knees before you squat.
Step 3
Tightly wrap your knee. Start wrapping your knee from either 2 inches above or 2 inches below your kneecap. Pull the wrap tight each time you go around, covering half of the previous wrap.
Step 4
Pin the wrap. When you approach the end of the wrap, pin it under the previous wrap to fasten it.
Step 5
Wrap your other knee in the opposite direction. If you wrap your first knee clockwise, wrap your second knee counter clockwise. Wrap your knees in opposite directions so that the stress of the wrap does not pull one knee in and the other out.
Tips and Warnings
- Knee wraps are available in different lengths, thicknesses, and with different levels of elasticity. If you are beginner, choose a wrap that is short to moderate in length, with light elasticity. As you get stronger and more experienced, you can move on to a tougher wrap.
- Weight lifting wraps knee wraps are not meant to treat or cure injuries to the knee or leg. If you are experiencing knee pain, consult a physician before lifting weights.
Things You'll Need
- Knee wrap
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- Elite Fitness Systems: Knee Wraps: The Ins and Outs
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