X-Cross Knee Wrap Technique

X-Cross Knee Wrap

Here is my version of what I am calling the X-Cross knee wrap technique. I’m sure there are just about as many opinions on how to wrap a knee as there are people doing it. Hopefully this will lead you in the right direction if you are new to knee wrapping.

Steps

·         Start with a tightly rolled wrap.

·         Before commencing to wrap make sure the leg is extended, the knee is locked out and the toes are pointing upward slanted back toward the shin.

·         Begin wrapping just below the knee cap.

·         We recommend wrapping the leg from the inside, pulling the wrap over the top (front) of the leg. This is said to help your knees stay to the outside during the squat. I’m not convinced it makes that much difference but I’m sure it doesn’t hurt.

·         Wrap from bottom to top while covering about half the previous wrap as you go up.

·         Stretch the wrap and keep it tight with each rotation.

·         Once the wrap has reached the lower thigh just above the knee, the next wrap should move downward crossing the knee cap from the inside leg.

·         Wrap around the leg (at the bottom of the wrap below the knee) and move upward across the knee cap toward the lower thigh.

·         Wrap around the leg for the last time (at the top of the knee) and tuck the end of the wrap under the previous wrap.

At this point, your leg should be wrapped from the upper shin to the lower thigh with the last of the wrap crossing your knee cap from both directions in an X pattern.

Do’s

• Wrap the knee tightly. How tight is up to you. Obviously the looser the wrap is the less knee support you will experience.
• When wrapping the “X” across the knee, make sure you wrap directly across the knee cap.

Don’ts

• Do not use too much wrap below or above the knee joint. Most of the wrap should be utilized around the knee joint.
• Don’t forget to wrap over at least half the previous wrap. (The wrap should always overlap.) There should be no skin showing under your wrap when you have finished the squat!
• Don’t waste the wrap (pulling it through and) tying it at the conclusion. Excessive wrap should not be left dangling. It is most helpful when wrapped around your knee.

The knee joint is much more stable when wrapped properly. It is our opinion you should always wrap your knees when attempting to squat maximum weight.

The X-Cross is a simple and common knee wrapping technique. There are certainly more complex techniques but this is a good one to start with.

FSS will post more knee wrap techniques on the website in the near future. Let us know if you have questions. We will be more than happy to be of assistance if we can.

Keith Payne

Functional Strength Systems

PS- When I started to write this article I found it very hard to verbalize this technique so we have also produced a video that will hopefully explain this article further. It is also posted on the video page of this website.

On This Day In Strength History

Joseph Curtis Hise died September 26, 1972. 
Hise is known as the father of American weightlifting. He is especially famous for creating the well known 20 rep breathing squats program.

VIDEO: HOMEMADE CHEWY CHOCOLATE PROTEIN BARS

Super Nutritious Chewy Chocolate Protein Bars

Ingredients

8 scoops Chocolate Whey Protein Powder
1 cup Old Fashioned Oatmeal
1/3 cup Natural Peanut Butter

2 oz. chopped Peanuts
3 tbsp Organic Honey
1/2 cup Almond Milk (If too dry use another ounce or two)

Directions

1. Mix together in a large bowl the protein powder, oatmeal, peanut butter, chopped nuts, honey and milk. (use your hands)
2. Place wax paper in the bottom of a 13in x 9in pan or dish. Press the mixture evenly into the bottom of the pan.
3. Place in the fridge until firm.

Cut into 12 bars.

5. Keep Refrigerated

 Nutritional Facts
(Per Serving - 1 Bar)

Calories: 215

Protein: 22g
Carbohydrates: 14g
Fat: 8g

Keith Payne

Functional Strength Systems

www.functionalstrengthsystems.com

Powerlifting 101: Instant Gratification

Don’t be a “Powerlifting Hare”

I know most of you have heard the story about the tortoise and the hare. Remember the hare started out quickly but was eventually over taken by the more methodical tortoise? Well some powerlifters remind me of that story.  

Characteristics of the Hare:

• He wants to get to his destination NOW.
• He does everything fast and out of control.
• He is prone to exhaustion easily.

Characteristics of the Tortoise:

• He wants to arrive at the desired destination.
• He is very methodical and deliberate.
• He is very durable and resilient.

When the “powerlifting hare” gets into the sport of powerlifting what do you think happens? He goes to his first meet and finds out that he isn’t the strongest lifter there. He wants to be the strongest and second place is not an option for him. He needs to place 1^st quickly. Powerlifting is a sprint for him not a marathon. He looks around and he sees that many of his competitors are wearing supportive gear. In his exuberance to achieve his goal NOW, the next thing you know he has purchased a bench shirt, squat suit, groove briefs, erector shirt and wraps. He soon figures out that these items do not help him all that much. Why, because he doesn’t spend the time to learn how to use the supportive gear and more importantly he is still physically weak. What do you think he does next? He starts using performance enhancing drugs. Do you see where I am going with this?

Conversely, the powerlifting tortoise goes to his first meet and also finds out he isn’t the strongest lifter there. He also wants to get stronger and eventually work his way to the top. He knows that it may take a little time but he is willing to work at it. He also sees that many of his competitors are wearing supportive gear but decides to build a strong foundation before he personally uses the support. He keeps training and continues to learn about the sport of powerlifting. After working hard and developing a strong physical foundation he decides to try out the supportive gear. He works very hard learning how to use the supportive gear as he continues to work on his raw strength. At this point he has spent far more time and effort than his counterpart has expended.

What happens next? The “powerlifting hare” may start out fast. His numbers may jump up quickly because of the supportive gear and drugs. He may appear to be a rising star but he is likely to become a falling star. He has not worked for what he has achieved. He has essentially bought his numbers with money instead of grueling mental and physical work. His foundation is built on sand.

Eventually, the “tortoise powerlifter” becomes one of the strongest raw powerlifters around and he is unbeatable when lifting with supportive gear. Why, because over the course of time he methodically worked his plan to perfection. He became an expert with his supportive gear and he became very strong physically. He understood that it takes hard work and time to gain strength.

The Tortoise always wins in the end no matter how many times you read the story.

Our society in general wants and demands instant gratification. That way of thinking has permeated powerlifting and is demonstrated by many lifters that have resorted to using performance enhancing drugs to achieve their goals. The need for instant gratification can destroy a powerlifter.

If you need instant gratification like the proverbial hare who tries to turn a marathon into a sprint, powerlifting may not be what you are looking for. To achieve powerlifting goals, one must learn from the tortoise and work hard over an extended period of time. It may seem like you are never going to reach your goals but in the long run you will far outdistance the lifter that is reckless in their approach. There is no free lunch when it comes to true strength. You must earn it. If you acquire strength artificially it will not last. When you stop taking the chemicals you are left with the truth. True strength can only be gained over time through consistently working smart and hard.

I guess the moral of the story is there is no fast way to the top. Real strength is in the mind and body. It isn’t found in the equipment and drugs. Exceptional strength certainly doesn’t come instantly.

“There's no substitute for hard work”.  Thomas Edison

Keith Payne

Functional Strength Systems