HOW TO USE KNEE WRAPS

HOW TO USE KNEE WRAPS

Do you want to perform maximal lifts and perform more reps than you can imagine? DMoose Fitness has designed its Premium Fitness Knee Wraps to assist you in this endeavor and help you in achieving the glory of outperforming your former self. Our Knee Wraps not only prevent injuries but also help you transition to heavier weights. Made with Breathable Cotton Polyester Blend and Reinforced Double Stitching, our Knee Wraps help improve your stability and balance by giving your knees enhanced compression and stabilization. The practicality of our Knee Wraps makes them the go-to product for weightlifters, powerlifters and Cross-Fit athletes. The power of choice is never lost of us, as our knee wraps are available in four distinct color options, and a smart, customized fit.

BENEFITS OF KNEE WRAPS 

  • Prevents Knee Injuries. 
  • If you have suffered a knee injuring, wearing knee wraps is the sensible option. 
  • Allows you to lift more weight. 
  • Allows you to perform more repetitions. 
  • Professional powerlifters wear them in competitions.

HOW TO WEAR KNEE WRAPS 

There are two ways to wrap Knee wraps around your knees. 

Spiral Fashion 

Start by wrapping your Knee Wrap a bit above the knee. As you go downward overlap each wrap and secure it by tucking the end underneath a previous wrap. 

Crisscross Method 

Wrap the knee wrap once above your knee, making sure to leave the end sticking out. Then cross it over the knee diagonally. Wrap it once again, just below the knee and cross it diagonally again over the first cross to make an “X”. Keep crisscrossing until you run out of material and tie the end onto the first end that you left hanging.

EXERCISES

01 SQUATS

All of these exercises include extensive usage of knees, thus, it is advised to wear your DMooe Knee Wraps while performing these!

01 SQUATS

01 SQUATS

FRONT SQUAT 

Hold the bar on your front with both hands, carefully balancing it on the tip of your finger as pictured to the right. Point your elbows forward, distancing them according to your shoulder width. After lifting it from the rack, position your feet directly below your elbows but farther. Take up sitting a position so that your lower thighs touch the inside of your knee. Engage your core and squat as low as you can. Extend your hips and knees to return to the standing position. 

BACK SQUAT 

Stand with your feet shoulder-width apart, placing one foot slightly in front of the other one. Place the weight on top of your shoulder blade, making sure not to keep it on to of your spine. Your hands should be next to your shoulder. Grab the weight firmly to not put any pressure on your back. Keeping your back straight, slightly bend down to get into a squat. Extend your hips and knees to return to the standing position.

02 BARBELL ROW 

03 DEADLIFTS

To properly perform a barbell row stand with your feet under the bar, bend over and grab the bar. Your hands should be shoulder-width apart; keep your hips high and your back straight. Now lift the bar against your lower chest. Return the bar to the floor to complete one rep.

03 DEADLIFTS

04 LUNGES

Start by standing with the barbell’s bar directly over your mid-foot. Move forward to grab the bar with your hands placed shoulder-width apart. Bend your knees until your shins touch the bar. Lift your chest and straighten your back; hold the weight in position for a second. Return the weight gradually back to the ground. This completes a single rep.

04 LUNGES

04 LUNGES

The lunges mainly target the hips, glutes and the thighs. Stand with your feet hip-width apart. Either place your hands on hips or grab some weights. Take a step forward and lower your body until both your front and back legs make a right angle at the knees. Make sure your knees are directly above your ankle. Bring your front leg back to return to the starting position. Repeat with the other leg.

05 CLEAN AND JERK

To perform a clean and jerk stand with your feet hip-width apart and grab the bar with an overhand grip, with your hands being shoulder-width apart. Pull the bar off the floor by extending your legs, while keeping your back flat and your chest up. Shift your torso to a vertical position, bend your knees slightly and jump straight up violently, shrugging the bar with your shoulders. Drop into a quarter squat position with your back straight, and hips and knees slightly bent. Now stand up and position your upper body so that your elbows are down, the chest is out and chin is tucked. Get down slightly, extend your hips and legs, and then aggressively raise the bar overhead.

06 POWER CLEAN

A power clean is performed the same way as a clean and jerk. With the same starting position, pull the bar off the floor and jump straight up violently, shrugging the bar with your shoulders. You don’t have to lift the bar overhead, like in Clean and Jerk


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