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ABSTRACT INTRODUCTION
B
Lake, JP, Carden, PJC, and Shorter, KA. Wearing knee wraps ack squat exercise is often used to develop and test
affects mechanical output and performance characteristics of maximal lower-body strength and forms the basis
back squat exercise. J Strength Cond Res 26(10): 28442849, of many strength and conditioning programs and
2012The aim of this study was to investigate the effects of powerlifting competition (2,3). Because relatively
wearing knee wraps on mechanical output and performance
heavy loads can be used during back squat exercise, support
equipment is often worn (3,7). Knee wraps are worn to both
characteristics of back squat exercise. Ten resistance trained men
support the knee joint and gain mechanical advantage during
(back squat 1 repetition maximum [1RM]: 160.5 6 18.4 kg)
back squat exercise, with anecdotal evidence suggesting that
performed 6 single back squats with 80% 1RM, 3 wearing knee
wearing knee wraps enables athletes to lift greater loads or
wraps, 3 without. Mechanical output was obtained from ground perform more repetitions with a given load (37). It is
reaction force, performance characteristics from digitized motion thought that this is because elastic energy is generated as
footage obtained from a single high-speed digital camera. Wearing knee wraps stretch during the lowering phase, returning this
knee wraps led to a 39% reduction (0.09 compared with 0.11 m, energy during the lifting phase (3,7).
p = 0.037) in horizontal barbell displacement that continued during Knee wraps are typically constructed from thick canvas that
the lifting phase. Lowering phase vertical impulse remained within is often interwoven with rubber filaments (3). To gain the
1% across conditions; however, the lowering phase was perception of support around the knee joint or mechanical
performed 45% faster (1.13 compared with 1.57 seconds). This advantage, knee wraps must be applied as tightly as possible
demonstrated that vertical force applied to the center of mass and are often applied by another person (3,5,6). The tight fit
during the lowering phase was considerably larger and was likely is known to cause considerable discomfort and can create
a consequence of the generation and storage of elastic energy a wedge-like physical barrier at the back of the knee joint
that can cause changes in back squat technique, tipping the
within the knee wrap. Subsequent vertical impulse applied to the
athlete forward (3,7). However, little is currently known
center of mass was 10% greater (192 compared with 169 Ns,
about the effect that wearing knee wraps has on mechanical
p = 0.018). Mechanical work involved in vertically displacing the
output and performance characteristics of back squat
center of mass was performed 20% faster and was reflected by exercise. It is therefore critical that research is performed
a 10% increase in peak power (2,121 compared with 1,841 W, to provide data that will enable strength and conditioning
p = 0.019). The elastic properties of knee wraps increased mec- practitioners to make informed decisions about knee wrap
hanical output but altered back squat technique in a way that is use during back squat exercise.
likely to alter the musculature targeted by the exercise and possibly Harman and Frykman (3) found that when knee wraps
compromise the integrity of the knee joint. Knee wraps should not were worn during simulated back squat exercise, significantly
be worn during the strength and condition process, and perceived greater forces, recorded by digital scale, were applied to the
weakness in the knee joint should be assessed and treated. center of mass at the conclusion of the lowering phase. They
concluded that increased force was a reflection of elastic
KEY WORDS force, impulse, power, horizontal displacement, energy generated, and stored, as the wraps were stretched
ergogenic across the knee joint during the descent phase (3). However,
although these findings offer some insight into the
mechanisms that underpin the mechanical advantage that
Address correspondence to Jason P. Lake, j.lake@chi.ac.uk. can be gained from wearing knee wraps, their methodology
26(10)/28442849 was crude, and did not afford detailed study of changes in the
Journal of Strength and Conditioning Research mechanical output and performance characteristics of back
2012 National Strength and Conditioning Association squat exercise.
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METHODS
Experimental Approach to the
Problem
A counterbalanced design was
used to test the hypotheses
that wearing knee wraps during
back squat exercise would
significantly affect mechanical
output and performance char-
acteristics. These were quanti-
fied by the dependent variables
of vertical and horizontal imp-
ulse and peak power applied to
the center of mass, horizontal
displacement of the barbell, and
absolute and relative lowering
and lifting phase duration.
Resistance trained men with
experience of wearing knee
wraps during back squat exer-
Figure 1. Schematic of experimental protocol. cise took part in the study, half
wearing knee wraps first, the
other half wearing them after
performing back squats without
Mechanical output and performance characteristics of wraps. Mechanical output and performance characteristics
ground-based resistance exercise can be obtained by data were obtained from GRF and barbell motion recorded
manipulating ground reaction forces (GRFs) recorded in during back squat exercise with 80% of their 1-repetition
3 orthogonal axes at the foot-floor interface, using Newtons maximum (1RM). Data from back squats performed without
second law of motion. Impulse applied to the center of mass knee wraps were included as a control, to which dependent
describes the application of force in a given direction over variables recorded during back squat exercise wearing knee
a given time period and is obtained by summing the area wraps were compared using paired sample t-tests. The
under the force-time curve (1). Mechanical advantage gained magnitude of knee wrap effect was quantified using effect
from wearing knee wraps would be reflected by an increase sizes (ESs).
in vertical impulse applied to the center of mass. Power
applied to the center of mass describes the rate at which Subjects
mechanical work is performed (1) and is calculated by Ten resistance trained men, who had been free of lower-body
multiplying force applied to, by velocity of the center of mass, pathology for at least 6 months, volunteered to participate.
where velocity is obtained by integrating the product of They had a mean (SD) of 4.4 (1.4) years of experience with
dividing net force (force 2 weight) by barbell and lifter mass the back squat exercise and had all squatted with knee wraps.
(1). Assuming back squat exercise is controlled, increases in However, none of the subjects used knee wraps regularly
vertical impulse applied to the center of mass would lead to so undertook a familiarization session with the wrapping
an increase in the rate at which mechanical work is style used by Harman and Frykman (3). This occurred
performed. However, if knee wraps create a physical barrier approximately 15 minutes after 1RM testing and involved
at the back of the knee joint, it is likely that the lifter would performing several single repetitions with 6080% of their
be tipped forward. This would be reflected by increased 1RM. Subject physical and performance characteristics were
horizontal displacement of the barbell, obtained from age: 21.9 (2.2) years; mass: 93.3 (10) kg, stature: 171.8
digitized sagittal plane motion of the barbell and would (34.8) cm, and back squat 1RM: 160.5 (18.4) kg. All testing
likely affect horizontal impulse applied to the center of mass, was performed during February, 3 weeks into a 6-week post-
which would increase because of excessive forward motion. Christmas adaptation mesocycle. Ethical approval for this
Therefore, the aim of this study was to investigate the effect study was gained from the ethical review panel at the
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Knee Wraps Affect Back Squat Performance
TABLE 1. Mean (SD) mechanical output and performance data from back squat exercise, mean percentage differences,
p value results from paired t-test comparison, and ESs.*
Lowering horizontal displacement (m) 0.09 (0.03) 0.11 (0.04) 39 (83) 0.037 0.53 Small to moderate
Lifting horizontal displacement (m) 0.10 (0.10) 0.13 (0.16) 99 (254) 0.407 0.41 Small to moderate
Lowering horizontal impulse (Ns) 2269 (301) 283 (333) 7 (35) 0.366 0.17 , Small
Lifting horizontal impulse (Ns) 263 (315) 187 (209) 5 (37) 0.057 0.81 Moderate
Lowering vertical impulse (Ns) 92 (22) 91 (28) 1 (19) 0.409 0.11 Small
Lifting vertical impulse (Ns) 192 (81) 169 (66) 10 (21) 0.018 1.12 , Large
Lowering duration (s) 1.13 (0.46) 1.57 (0.61) 45 (44) 0.006 0.82 Moderate to large
Lowering duration 54 (11) 59 (9) 13 (32) 0.083 0.71 Moderate
(% of total exercise duration)
Lifting duration (s) 0.94 (0.40) 1.03 (0.19) 20 (34) 0.391 0.32 Small
Lifting duration 46 (11) 41 (9) 6 (24) 0.083 0.47 Small to moderate
(% of total exercise duration)
Peak power (W) 2,121 (1038) 1,841 (835) 10 (24) 0.019 1.10 Moderate to large
*ES = effect size.
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anterior-posterior force-time
curve during the lowering and
lifting phases, respectively. The
lowering and lifting phase was
identified from vertical dis-
placement of the barbell. Peak
power was defined as the
highest instantaneous vertical
power applied to the center of
mass during the lifting phase
and was calculated as the
product of vertical GRF and
vertical velocity of the center
of mass. Vertical velocity of
the center of mass was obtained
by integrating the result of
dividing net vertical force (ver-
tical GRFbarbell and lifter
weight) by barbell and lifter
mass. Horizontal displacement
of the barbell consisted of the
Figure 3. Typical horizontal displacement of the barbell during unwrapped back squat performance. The phase total horizontal displacement
between points a and b is the lowering phase, b to c, then c to d the lifting phase. recorded from a vertical refer-
ence line that began at the end
of the barbell in the top position
of the lift, immediately before
9 revolutions per subject. Pilot testing demonstrated that the start of the lowering phase and was calculated for
each wrap reached full stretch when a force of 446 N was both lowering and lifting phases. All horizontal displacement
applied to the wrap by suspending it from one end of the data were rectified to avoid negative displacements canceling
wrap while the other end was attached to an immovable out positive displacements, by calculating the square root
object. During a simulation of the procedure used during the of squared horizontal displacement. Absolute lowering
experiment, the experimenter applied a mean force of 343 and lifting phase duration was determined from changes in
(20.9) N to the wrap over 9 wraps. This was recorded by barbell displacement. Relative lowering and lifting phase
a hanging scale (HCB200K500 Kern and Sohn GmbH, duration was calculated by dividing absolute phase duration by
Balingen, Germany). the sum of absolute lowering and lifting phase duration
Before data collection, a spherical, retroreflective mar- respectively and multiplying these by 100, expressing these
ker illuminated by a spotlight positioned behind a high- as a percentage.
speed digital camera (Basler A602fc-2, Ahrensburg, Differences between dependent variables recorded with
Germany) was affixed to the end of an Olympic barbell. and without knee wraps were analyzed using paired sample
The camera, positioned 8 m from and perpendicular to t-tests. The magnitude of the effect that wearing knee
the right side of the subject, recorded back squat exercise at wraps had on dependent variables was quantified using ES,
100 Hz after first recording a 1-m-long calibration pole. which was calculated by dividing the differences between
Simultaneously, horizontal (anterior-posterior) and verti- back squat exercise with and without knee wraps by their
cal GRF of back squat exercise were recorded at 500 Hz pooled SDs. The magnitude of ES was quantified using the
from both feet with two 0.4 3 0.6 m in ground force scale recently presented by Hopkins et al. (4) where an ES
platforms (model: 9281E, Kistler Instruments Ltd., Hook, of 0.20, 0.60, 1.20, 2.0, and 4.0 represented small, moderate,
United Kingdom) using BioWare 3.21 software (Kistler large, very large, and extremely large effects, respectively.
Instruments Ltd.). Within- and between-session reliability of the dependent
variables was examined using intraclass correlations (ICC).
Statistical Analyses Statistical analysis was performed in SPSS (version 18,
Back squat exercise with and without knee wraps was the SPSS Inc., Chicago, IL, USA) and Microsoft Excel
independent variable, mechanical output and performance (Microsoft Ltd., Reading, United Kingdom) and an alpha
characteristics of back squat exercise the dependent value of p # 0.05 used to indicate statistical significance.
variables. Impulse applied to the center of mass were cal- Statistical power for the sample size used was between
culated as the sum of the area under the vertical and 1 2 b = 0.576 and 0.833.
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Knee Wraps Affect Back Squat Performance
Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
the TM
Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.