The serious lifter has many options when it comes to choosing the proper gear and equipment to help further the pursuit of strength.
SQUAT BELT
A squat belt allows the lifter to create great intra-abdominal tension. Used correctly, this increase in core stability can lead to bigger and safer lifts. The key is proper usage; it is not supposed to worn so tight that it functions like a corset—you need to be able to breathe! Rather, it should be worn snuggly around your belly button so you can push your entire abdominal wall against the belt to create greater core stability.
If you choose to use a belt, we suggest only using it on lifts above 85 percent of your max and/or for sets of 3 reps or fewer.
SQUAT SHOES
Originally used in Olympic lifting to help the athlete in very deep, very heavy Power Clean catches, squat shoes have since made it to the mainstream and into most gyms. The elevated heel the shoe creates immediately alleviates limited ankle mobility for instantly better squat depth and a more upright posture, which in turn lessens the shear force on the lower back.
They are a great addition to every lifter’s gym bag, but please do not live in them. Take them off for all assistance and single leg work to allow your ankle to retain its functional movement.
KNEE SLEEVES
Knee sleeves provide compression and warmth to the knee joint. A pair of sleeves could be exactly what’s needed for an older lifter with cranky knees or a winter garage gym athlete, but please do not wear them to cover up pain. In the long term, the pain will only be exacerbated.
KNEE WRAPS
Originating in the powerlifting community, knee wraps are made of a much thicker material than sleeves and primarily provide knee stability for lifters striving for 5–6 plate squats and/or three times body weight squats. They also give the lifter a mechanical advantage at the bottom of their squat due to the way the very tight wraps stretch.
Wraps should only be worn during your heaviest sets and/or competitions.
FLOSS BANDS
A relative newcomer, floss bands compress the tissues in the ankle and knee joint and constrict blood flow. When the band is removed, the blood rushes back through these areas, taking with it any scar tissue, lactic acid, and other matter that contributes to inflammation.
Be sure to test and retest your range of motion, moving from one side to the other, and compare results before and after you use bands to see what a difference it makes. Warning: Please do not wrap too tightly, in order to avoid numbness, pins and needles or excessive changes to blood flow. More research studies are still needed to get a better understanding of the potential benefits of floss bands, but they can certainly benefit your achy ankles and knees.
Bottom line? Any or all of these pieces may have a place in your current program. But the rule of thumb is to avoid relying on any one of them. Most importantly, any gear you choose to wear should not be used as a band-aid to cover up any injury.