How Do Knee Wraps Support Your Lifting?

Knee wraps are worn for the purpose of protecting the knees and are typically worn by bodybuilders and weightlifters. They are made of elastic bands, similar to wrist straps, and are designed to wrap around the knee in a diagonal or spiral fashion for knee support when squatting. So do you know how knee wraps support your lifting?

1. Improve stability during lifting.

The jury is still out on whether knee wraps actually protect the knee during weightlifting. However, the overall stability of the knee is thought to contribute to more controlled movement. Knee wraps can indeed play a role in stabilizing the knee.

2. Help you survive the bottleneck period

Sometimes, it is not uncommon to reach a training bottleneck period where you may not be able to make progress. Using knee wraps at this point is great for helping you get out of trouble. The extra elasticity of the wrap allows your body to generate more explosive power, which means you should be able to exceed your previous weight limit.

3. Reduce stress on your lower back.

An interesting observation made with athletes training with knee wraps is their effect on the horizontal displacement of the barbell during the squat phase. Using knee wraps seems to reduce the impact of the hips during movement, allowing for a more upright posture that reduces the stress on the spine from backward forces. The force is sent directly down the spine, not against it.

4. Things to consider.

Knee wraps are best for powerlifters whose main goal is to lift as much weight as possible. However, if you are doing strength and conditioning training, it is generally recommended to train without knee wraps. Knee wraps help keep the knee warm without restricting the range of motion, which helps develop strength during each phase of lifting. If weightlifting is your hobby, knee wraps are designed to increase power output. If you feel like you've peaked your maximum load, introducing knee wraps may be just what you need to increase your weightlifting. If you're lifting weights frequently, but perhaps not at a competitive level, it's more important to focus more on your technique without help.