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How do you use weight lifting knee straps?

Published in Weightlifting Knee Straps 3 mins read

Weightlifting knee straps, or wraps, are used to provide support and stability to the knee joint during heavy lifts. Here’s how to use them:

How to Wrap Knee Straps:

Here's a step-by-step guide on how to properly wrap weightlifting knee straps based on the video reference:

  1. Start Below the Knee: Begin wrapping the strap around your leg below the kneecap.

  2. Wrap Upward: Continue wrapping the strap spirally upwards, overlapping each layer by about half the width of the wrap.

  3. Control the Tightness: You can control how tight you want the wraps. Some people prefer a tighter fit for extra support.

    • The reference video states: "And you can kind of control your own desired. Level I like them tight..."

  4. Secure at the Top: Once you reach the top, you can secure the wrap using the velcro strap if your wraps have one.

    • The reference video states: "...and once you get towards the top. You can use the velcro strap."

  5. Tucking as an Option: If you don’t want to use the velcro strap, you can tuck the end of the wrap into the previous layer to keep it secure.

    • The reference video states: "Or if you don't like the strap you can always tuck them."

Key Considerations:

  • Even Pressure: Make sure the pressure is even around the knee. Avoid creating areas that are too tight or too loose.
  • Adjustable: You can adjust the tightness depending on the lift you are performing, the video says you can control the level of tightness.
  • Comfort: The wraps should feel snug but not constrictive. You should be able to move comfortably.
  • Material Type: The elasticity and material of the wrap affects the level of support and tightness.
  • Practice: It may take some practice to find the right way to wrap the straps for your comfort and support needs.

Common Uses:

  • Squats
  • Leg press
  • Other weightlifting exercises that require knee support

Here's a quick summary table:

Step Description
1. Start Below Knee Begin wrapping the strap below the kneecap.
2. Wrap Upward Continue wrapping the strap upwards. Overlapping the previous layer.
3. Control Tightness Adjust the tension to your preference. A tighter fit gives more support.
4. Secure with Velcro (Opt.) Use the velcro strap to secure the wrap.
5. Tuck in (Opt.) If there is no velcro or you prefer not to use it, tuck in the end of the wrap.

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