This is the second entry in the series of three posts that will discuss some of the accessories you may see Olympic weightlifters use. The most common accessories you will see being used are knee wraps, belts, and weightlifting shoes. In my last entry I discussed the benefits of weightlifting shoes. This post will discuss the advantages and disadvantages of knee wraps.

The most common type of knee wraps are generally elastic cloth material about a few inches in width (think ACE bandage-like). These wraps are suggested to be the most efficient when wrapped tightly around the knee joint. Knee wraps have been hypothesized to create a more stable joint and hold stored energy (1). This stored energy can help create a spring action that is believed to be created from the stretch of the wraps during the lowering phase of the lift. This would be similar to stretching a rubber band to its full potential and then releasing one end, allowing it flying across the room.

There has been some controversy as to whether or not knee wraps give the lifter a mechanical advantage or if it is simply just a placebo effect. In a recently published journal article, Jason Lake et al. (2012) tested back squats with and without the application of knee wraps at 80% of the subjects 1-rep max. “The results showed that knee wraps did provide a mechanical advantage.” Among other variables, power output increased while wearing knee wraps in compared to not wearing wraps. This proves that there is stored elastic energy that is aiding in moving the weight during the ascent, thus, improving the weight lifted.

This added benefit may look like an advantageous one, and it may be in certain occasions (competitions, 1-rep max attempts, etc.), but the aid that the stored elastic energy you receive from the knee wraps can only mean one thing – your muscles aren’t doing all the work. This is not an ideal situation when you are trying to develop athletes. Knee wraps may, over time, create muscle imbalances. These muscle imbalances can create issues, such as weak stabilizing muscles around the knee joint and weak hip flexors and extensors due to the stored elastic energy in the wraps working for you. The goal is to create a strong and powerful athlete, but not at the risk of their health.

Reference:
Jason P. Lake, Patrick J.C. Carden, Kath A Shorter. “Wearing Knee Wraps Affects Mechanical Output and Performance Characteristics of Back Squat Exercise”. Journal of Strength & Conditioning. 26.10. (2012). 2844-2849.