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Maximize Your Lifts | Learn How to Properly Use Knee Wraps for Powerlifting

Get a knee wrap, sit down, and straighten your leg. Put your knee wrap’s one end against the outside of your knee. Start wrapping until desired tightness.

Mussayab Ehtesham
Maximize Your Lifts | Learn How to Properly Use Knee Wraps for Powerlifting
Table Of Contents

You're ready to hit a new record on your squat. You feel strong and pumped, but as you load up the bar, you get worried about the strain on your knees.

That’s where the power of lifting support, specifically knee wraps, comes into play.

Knee wraps are essential tools of powerlifting, designed to support and protect your knees during heavy lifting sessions. 

Unlike knee sleeves, knee wraps provide a significant mechanical advantage. 

They work by creating additional tension in your legs, helping to 'spring' you out of the bottom of a squat, which reduces injury. 

So, let’s explore how to use knee wraps for powerlifting effectively, ensuring you get the support and performance enhancement you need. 

How to Use Knee Wraps for Powerlifting?

Wrapping your knees might seem daunting at first, but with practice, it becomes second nature. First, you need to be prepared for wrapping your knees.

Prepare for Knee Wrapping

Before you start to wrap your knee, it's crucial to prepare properly. 

  • Ensure your legs are warmed up. 
  • This increases blood flow to your knee joints, making them more receptive to the support the wraps will provide. 
  • Your skin should be dry to prevent the wraps from slipping. 
  • Decide whether you'll be sitting or standing while wrapping – both positions have their benefits, but stability is key.

How to Wrap Your Knees – Detailed Steps

Here's a detailed guide on how to wrap your knee:

  • Starting Point: Position the wrap so that it starts just below the knee cap. Secure the end of the wrap and start wrapping upwards.
  • Technique: Use a spiral or cross-over method for knee wrapping. Spiral around the knee or criss cross over it, covering the knee cap and a bit above and below it.
  • Tension: The wrap should be tight enough to provide support but not so tight that it cuts off circulation. You must be able to squat without feeling restricted.
  • Securing the Wrap: Most wraps, including DMoose Knee Wraps, have a Velcro closure for easy fastening. Ensure the end is secured so it doesn’t come loose during your lifts.

How Tight Should Your Knee Wraps Be? 

Well, it really depends on how experienced you are.

The first time you try knee wraps, they might feel weird, maybe even a bit uncomfortable. That’s because your legs aren’t used to being squeezed like that.

When just starting, keep the wraps a bit lose by not pulling them too tight while wrapping them. This wrap will help you lift more than your PR.

  • We’d say stick with this looser style for about 8 workouts. Then, as you get used to the feeling, you can start tightening them up a bit more. 
  • Remember, the tighter you wrap, the more you can lift.
  • With a loose wrap, you’re looking at maybe 2 to 3 times around your knee, from the bottom to the top. 
  • If you go tighter, you’ll wrap more – like 4 to 5 times around. More rounds mean more stretchy energy, helping you lift heavier weights.

Choose the Right Knee Wraps for Yourself!

how to use knee wraps

Knowing how to select the best knee wraps for powerlifting can be a bit overwhelming due to the variety available. 

However, it’s important to know because that’s how you’ll get the maximum results using them. 

When looking for knee wraps for squats, consider three main factors: material, length, and stiffness. 


Material-wise, cotton-based wraps offer comfort and breathability, while stiffer materials like a polyester blend provide more support. 


Length varies, typically ranging from 2 to 3 meters – longer wraps allow for more layers and, thus, more support. 


Stiffness is a personal preference; beginners might prefer a more flexible wrap for comfort, while advanced lifters often choose stiffer wraps for maximum support. 

DMoose Knee Wraps are often recommended as the best knee wraps for weightlifting due to their balance of comfort, support, and durability.

Care and Maintenance Tips!

Following these tips will help your knee wraps last longer and stay in good condition.

  • Wash Regularly: Clean your knee wraps after a few uses to get rid of sweat and dirt. Hand wash them in cold water with a mild detergent.
  • Avoid the Dryer: Don’t put knee wraps in the dryer. The heat can break down the elastic. Instead, air dry them by laying them flat or hanging them up.
  • Don’t Wring Them Out: After washing, avoid wringing them out as it can stretch them out of shape. Just gently squeeze the water out.
  • Store Properly: Keep your knee wraps in a cool, dry place. Don’t leave them in your gym bag – they need to air out to prevent smells and mildew.
  • Roll Them Up: Roll up your knee wraps for storage. This keeps them neat and ready for your next workout.
  • Check for Wear and Tear: Regularly inspect your wraps for any signs of damage like fraying or loose stitching. Replace them if they start to wear out.
  • Avoid Bleach and Harsh Chemicals: These can weaken the fabric and elasticity of the wraps.
  • Keep Them Dry During Workouts: If you sweat a lot, consider using sweatbands below the knee wraps to keep them dry.


1. How many times should I wrap around my knee?

Typically, 2-3 rotations are enough for a looser wrap, while 4-5 rotations are better for a tighter wrap. 

The number of wraps depends on your comfort level and the length of your knee wrap.

2. Can I wear knee wraps for all my workouts? 

Knee wraps are best used for heavy lifting exercises like squats. They're not meant for all types of workouts. 

Overusing them can lead to dependency and may weaken your knee over time.

3. How do I care for my knee wraps? 

Wash your knee wraps regularly by hand in cold water with mild detergent. Avoid using a dryer; instead, air dry them. 

Store them in a cool, dry place and roll them up for easy use next time. Check them often for signs of wear and tear.

4. What's the best way to put on knee wraps for squats? 

Sit down and straighten your leg. Hold the end of the wrap and start wrapping from below your kneecap, working your way up. 

Ensure each layer slightly overlaps the previous one. 

You can wrap in a spiral or criss-cross pattern based on what feels most comfortable and supportive for you.

5. How do I know if my knee wraps are the right tightness? 

Your knee wraps should feel snug but not so tight that they're painful or cut off your circulation. They should offer firm support. 

If you're new to using knee wraps, start with a more moderate tightness and increase it as you get used to the sensation and support they provide.

The Bottom Line

Wrapping your knees with a knee wrap is not that difficult. You need to practice it a few times, and you’ll master the technique.  

It is important for heavy lifting sessions as it prevents the risk of knee injuries linked to lifting. 

All you need is a good pair of knee wraps by your side. 

Among multiple gym equipment brands, finding the best one is quite challenging.

However, is a one-stop shop where you can get high-quality products at very affordable prices. 

Always select the best lifting support equipment for yourself to get the results you want. So, order yours today!

Being a powerlifter is not easy. You have the constant worry of getting knee injuries while lifting heavy. 

Knee Wraps are the ultimate solution to this worry and enable you to perform better every time. 

So, get your hands on DMoose Knee Wraps because they offer you tension-free lifting throughout your lifting sessions. 

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Mussayab Ehtesham

Mussayab Ehtesham stands at the intersection of entrepreneurship and a profound passion for fitness. As the founder of DMoose, a thriving e-commerce fitness brand, he has successfully navigated the business world, leading his team to an impressive 8 figures in annual revenue.

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