Belts/Knee Wraps

[chiplin]

At what weight approximately should consider the assistance of a belt or knee wraps. This is directed towards Deadlifts and Squats primarily. I've recently hit 315 on Squat, and 325 on Deadlift. I know it's not much and I probably won't need them for a while, but it's just good information to know.

If there are different types/techniques with the wraps, please feel free to throw your suggestions out there. Thanks

[Talo]

Everyone is different and the more you lift that number will change.

I wrap at 500 on squat . The guy I train with wraps around 600-650 . Another guy does it at 400.

Our maxes are all different , but I didn't even own a pair until I started hitting 500.

[chiplin]

Ironically enough I was thinking about 450-500 would be a safe range ,but I'll see. What should I look for during sets to let me know when to use them ?

[Aaron_37]

My max deadlift is 405x1 strapped and 315x5/335x3/355x1 unstrapped. I belt anything at/over 315lbs for deadlifts.

My A2G squat is currently 225x5 or 255x1, so I don't need to belt yet.

I don't lift nearly enough for suits or wraps, but I find the belt really helps on my deadlifts.

[kloan]

I've been wearing a belt for squats for a while now... I know some people say it's not necessary for lighter weight, but that's all pretty subjective. The weight is heavy for me, and I find the belt helps keep me in check. My lower back is pretty prone to injury so I'm not taking any more risks lifting without it.

[ksbga]

Magic is anything you believe works... 315 is my 'magic' number :)
Go by how you feel, not what is recommeded. Like Kloan said, weight is relevant to the lifter. Belts help support lower back, wraps help keep the hyrdostatic pressure up in your knees. Both great things. Straps are different, you get dependant on them, and they do nothing to improve your grip. Although your grip fails before your back usually...

[devo09]

if you get a belt make sure you go ahead and actually get a decent one, i love my inzer

Don't use knee wraps, if you worried about support go ahead and get a pair of knee sleeves (rehband are decent). knee wraps won't add more support than sleeves but they will give you a ton of recoil and add a shitton of weight to your squats/legpresses which means ironically they can increase risk of injury.

[Aaron_37]

Straps are different, you get dependent on them, and they do nothing to improve your grip. Although your grip fails before your back usually...

I completely agree with you. Here's my perspective:

I mention straps because, like belts, they are a very useful piece of equipment... when in the right hands. Nothing irks me more than when straps/belts are used incorrectly. Belts and straps are very similar in the way that most people critique, use, and or avoid them.

I realize that one can grow dependent upon their use... I was merely showing their value in my example for using belts. Saying I belt at 315 when I lift 355 (US) and 405 (S) are two very different ratios (89% vs 78%) for when I opt to use a belt. That's the only reason I mentioned them - not for bragging rights, not for my ego, but for legit information and data.

I break out my straps twice a month at most. I only use them for one rep maximums after I've exhausted my sets without them - as a result, it would be impossible to say I depend on them. My grip training is coming along, but the straps are still very necessary for proper training. If one were doing ALL deadlifts with straps, then there would be a serious problem.

I grip train three to four times a week outside of the gym, and my unstrapped max has caught up 40 pounds (315 to 355) over the past month since I started. Almost another 10 last week, but I couldn't lock it out... yet!

Straps provide a very useful gauge as to how one's forearm strength is coming along for those of us who can't deadlift effectively because of weak grip. It is this that I see as the benefit to straps... they're a very powerful developmental gauge.

[Big D]

I stopped wearing belts they throw me off, and I always feel like i'm about to break a rib.

[chiplin]

How tight should the belt be for deadlifts ? I'm going to assume you're only talking about people becoming dependent on straps, I don't see how a belt could assist one in an exercise lol.

[Aaron_37]

How tight should the belt be for deadlifts ? I'm going to assume you're only talking about people becoming dependent on straps, I don't see how a belt could assist one in an exercise lol.

I go tight enough so that I can push "out" my core muscles against it for full support, but loose enough so that I can still have breath and circulation. I find that going super tight just cramps up my lower abs and makes me light-headed.

[chiplin]

Thanks dude, that's pretty much exactly what I did today ! I hit 330 for 4. I was pretty stoked ! haha !

[Aaron_37]

Thanks dude, that's pretty much exactly what I did today ! I hit 330 for 4. I was pretty stoked ! haha !

Nice work! That's some serious deadlifting you've got there.

[chiplin]

Thanks buddy. I was pretty stoked on it. Nice slow increases now though, it's too heavy to let my ego get in the way and ruin my back haha.