Knee wraps are an important piece of powerlifting equipment. Not only do they provide stability for the knee joint, but they assist in the straightening of the knee during the squat. Knee wraps act as a performance aid, allowing athletes to lift more weight than they could unwrapped. With the right technique, knee wraps can provide a significant performance boost.
Step 1
Roll the wraps tightly. Before wrapping yourself or another athlete, tightly roll up the wraps. Do this by holding the wraps in your hand and stepping on the other end of the wrap so you are rolling against tension. When the wrap is completely rolled up, put a rubber band around it so that it does not unravel. A tightly rolled wrap makes it easier to apply a tight, secure wrap to the knee.
Step 2
Apply chalk to the knee. A thin coating of chalk helps hold the wrap in place during wrapping.
Step 3
Wrap above the knee and wrap from inside the leg to out. Wrapping this helps prevent the lifter's knees from shifting inward during the squat.
Step 4
Wrap downward, covering half of the previous wrap each time. This ensures that the entire knee is supported.
Step 5
Make an "X" pattern. When you reach the top of the shin, pull the wrap tightly, up and over the kneecap. Wrap once around the bottom of the thigh and then pull tightly back down across the kneecap creating an "X." When you are back below the knee, wrap around the top of the shin once more.
Step 6
Pin the wrap when you have about 6 to 8 inches of wrap left. As you make your last revolution with the wrap, keep your hand between the wrap and the leg. Use this space to pull the loose end of the wrap through. Pin the wrap by pulling it tightly.
Tips and Warnings
- For better leverage, most elite powerlifters will wrap each other's knees. To do this, your athlete should be seated on a chair or bench in front of you. Kneel in front of him with his leg pinned between yours and apply the wrap in the same pattern as described above. This method of wrapping allows better leverage for a tighter wrap, and is minimally fatiguing to the athlete.
- A tight knee wrap can hurt. Never apply a tight knee wrap to a lifter that has never used wraps before. Wrap them loosely the first few times so that they can get used to the sensation.
References
- Bodybuilding: What All Squatters Need to Know
- "Starting and Progressing in Powerlifting: A Comprehensive Guide to the World's Strongest Sport"; Gary F. Zeolla; 2009
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