Knee wraps are not only essential for your safety when powerlifting, they also can assist you in squatting with heavier weights and give you a better workout overall! To get the best results from your knee wraps, you will have to learn apply them correctly, otherwise they can be too tight or too lose, resulting in a rather uncomfortable powerlifting session at the gym.
Instructions
Wear Knee Wraps for Powerlifting!
1. Roll your wraps before you attempt to put them on, and then proceed to sit down. Extend your leg out, straight ahead. Make sure your leg is perfectly straight for knee wrap application. Then, keep your leg muscles relaxed and not tense.
2. Grab the first roll with one hand. Take the loose end with your other hand. Place the loose end behind your knee, below your joint. Make sure the longer side of the knee wrap is lined up with the crease behind your knee. When you bring the longer half of the wrap around, the lower part of your knee should be entirely concealed.
3. Unroll the wrap around the lower part of your knee. Pull it so that it holds the loose end in place. Make sure it's snug, but not tight. Keep unrolling the wrap around the knee. Stretch the wrap a little bit, but not the entire way. If the wrap is stretched in excess, you'll risk strangling your knee because there won't be any "give"! So avoid that at all costs. At the other end of the spectrum, too little "give" won't be enough support, and the wrap will simply fall off, so find a happy medium. Don't get lazy here!
4. Keep unrolling the wrap around the knee. Begin at the bottom of your knee and then end at the top. After the wrap has all been unrolled, tuck the loose end in securely. You can wrap in one layer, from bottom to top, or you can use two separate layers, bottom to top to bottom (that is if the wraps you are using are long enough). It's just a matter of personal preference.
5. Bend your knee a little. Stand up and try to squat in place. If you don't feel anything, that means your wrap is too lose and you should rewrap. If you feel discomfort and like your blood circulation is being cut off, then, unsurprisingly, your wrap is way too tight and you should also rewrap! Test the wrap out with your other leg and make sure both of your legs feel comfortable in their wraps. Once you feel comfortable and the wraps aren't too loose or too tight, you're good to go!
Tags: your knee, wrap around, around knee, around lower, around lower part