Squatting heavily works the muscles of your legs and hips. Squatting also heavily works your knees and hips, which can be quite a strain for novice lifters. At first, unless you possess an existing knee injury, squat without wrapping your knees and allow your connective tissue to strengthen along with your muscles. When squatting heavy weights, many lifters, particularly powerlifters, can get significant benefits from squatting. Enjoying the benefits of a few extra pounds on your squat with less knee pain requires proper wrapping technique. Consult a health-care practitioner before beginning any strength training program.
Circular Method
Step 1
Roll both of your wraps up tightly before working on your knees. This stretches them slightly, making it easier to keep the wraps stretched to reduce the chance of slipping while wrapping your knees.
Step 2
Sit on a chair or bench with one leg straight out in front of you. If you start wrapping with your right hand, hold the bulk of the wrap in your right hand and pull the end of the wrap out with your left. Start by placing the wrap across your shin about two to four inches below your knee with the bulk of the wrap on the outside of your leg.
Step 3
Pull the wrap around your leg, switching the bulk of your wrap from your right hand to your left hand, then back again as you circle your leg. Cover your leg with one layer of wrap and angle the wrap up, making the next layer circle your leg. Succeeding layers should cover half of the previous layers.
Step 4
Wrap continuously, with each successive layer covering one-half of the previous layer of wrap as you work your way up. When you have only one more revolution to go, put the fingers of your spare hand under the last layer of wrap from the bottom. Pull the last layer of wrap through here and pull it tight. Then tension you are able to generate here will determine if your wrap slips or not.
Cross-wrap Method
Step 1
Start wrapping in the same manner as in the circular method. Keep the wrap tight for two revolutions. Then pass the wrap over the top of your knee and up at a 45 degree angle and wrap it around your leg above your knee for two revolutions.
Step 2
Pass the wrap down across your knee at a 45 degree angle. Wrap below your knee for two revolutions.
Step 3
If you have wrap left, make another cross-pattern on your knee. If not, secure your wrap in the same manner as the circular method. The cross-pattern limits the amount of wrap material behind your knee joint, which makes it less likely that skin will bunch up and get damaged.
Tips and Warnings
- Always wrap from the inside of your legs to the outside. Your patella, or kneecap, is most likely to drift in when squatting, and proper wrapping helps to avoid that.
- If you have someone experienced in wrapping, such as a powerlifter, it is easier to have someone else wrap your knees for you.
Things You'll Need
- Knee wraps
References
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
- "Strength Training Anatomy -- Third Edition"; Frederic Delavier; 2010
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