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I’ve had the opportunity to watch hundreds of powerlifters compete over the years. One thing I have noticed is many lifters take the platform with their knees wrapped improperly. Here are a few of the issues:

Wrap does not overlap. (No skin should be visible.)

Wrap does not adequately cover the knee. (Too much wrap above or below the knee.)

Wrap is too loose.

Wrap is not secured. (Many times the wrap comes loose while lifting.)

The images below are actual competition pictures.

BASIC SPIRAL WRAPPING TECHNIQUE

Start with a tightly rolled wrap.

Before commencing to wrap make sure the leg is extended, the knee is locked out and the toes are pointing upward slanted back toward the shin.

Begin wrapping just below the knee cap.

We recommend wrapping the leg from the inside, pulling the wrap over the top (front) of the leg. This is said to help your knees stay to the outside during the squat. I’m not convinced it  makes that much difference but I’m sure it doesn’t hurt.

Wrap from below the knee to the lower thigh while covering about half the previous wrap as you go up.

Stretch the wrap and keep it tight with each rotation.

Once the wrap has reached the lower thigh just above the knee, wrap around the leg for the last time (at the top of the knee) and tuck the end of the wrap under the previous wrap.

I hope this article is helpful. Please contact us with any questions or suggestions you may have.

Keith Payne CFT, CSN, YFS
Executive Director
IRON BOY POWERLIFTING

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Keep it simple until you are a more experienced lifter. A good wrap for the Novice lifter is a basic spiral technique.ext.
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