Transitioning from naked knee to wraps - Power Rack Strength

3.36K viewsMay 8, 2018

Chris Lindsay (anonymous) April 25, 2018 0 Comments

After competing for a couple years raw (no sleeves/no wraps), I’m going to be competing in wraps. What do you suggest might be a good strategy for transitioning? I had read/heard that high box squats are a good way to gradually adjust your squat ROM so you are sitting back further, but I also have heard that the best way to learn how to squat in wraps is to actually squat in wraps. Just wondering if there are any suggestions or thoughts/reasons that I might not be thinking about?

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Paul Oneid Answered question May 8, 2018

3 Answers

Daniel Dalenberg 105 Posted April 27, 2018 0 Comments

Squat in wraps. The end.

It’s really that simple. Wear ’em! Start with them loose and gradually wear tighter and tighter as you find what works for you. Start out with light weight, 50-60% and get a feel. Get lots of practice. In the world of gear, wraps are easy.

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Daniel Dalenberg

Dan Dalenberg is a pro level raw and equipped powerlifter with elite totals in the 220, 242 and 275 class. Best official raw meet lifts include an 804 squat, 507 bench press, 715 dead lift and 2006 total. Best equipped lifts include an 950 squat, 715 bench, 735 deadlift and 2400 total at 242. Dan has been training under Brian's guidance using the 10/20/Life methodology since late 2010.

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Paul Oneid Answered question May 8, 2018

Brian Carroll 484 Posted April 28, 2018 0 Comments

Hello Chris,

I agree with Dan. Work free squats with wraps, even the lighter weight. There are many ways to skin the cat but I feel Dan’s suggestion is the best approach.

Don’t overthink it. But if you ask too many people the same question, you’re bound to spin your wheels. Thanks for the question.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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Paul Oneid Answered question May 8, 2018

Paul Oneid 200 Posted May 8, 2018 0 Comments

Hey Chris,

I agree with the guys here, but I want to point out a flaw in your thinking – you do NOT want to sit back in a knee wrap (usually). Because the wrap forces knee extension, you want to take full advantage of that and allow some forward knee travel, same as you would for a naked knee squat. In an ideal world, both squats look the same. Avoid the box and get in the wraps for some work in the 75-85% range for doubles and triples. That is how I built my wrapped squat. If you’re worried about technique, post some video in here!

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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Paul Oneid Answered question May 8, 2018

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