Summary Wearing lifting supports can provide valuable protection, stability, and injury prevention during heavy lifts. However, it’s crucial not to sacrifice your range of motion for the sake of support. In this guide, we’ll explain how to wear lifting supports effectively, ensuring maximum protection while maintaining flexibility and movement. Description Choosing the Right Fit Proper Sizing: One of the most important factors in maintaining range of motion is ensuring the lifting support is the right size. A support that is too tight can limit your mobility, while one that is too loose may not provide adequate stability. Adjustable Features: Look for supports that are adjustable, such as those with velcro straps or elastic bands. These allow you to customize the fit to your body and ensure a snug, comfortable feel without restricting movement. Material Flexibility: Opt for lifting supports made from flexible, breathable materials like neoprene, spandex, or elastic fabrics. These materials stretch and move with your body, allowing for greater freedom of motion. Proper Placement of the Support Correct Positioning: For maximum flexibility, make sure the lifting support is positioned correctly. For example, a knee sleeve should cover the knee joint while allowing the patella to move freely. Similarly, elbow supports should be positioned just above or below the joint to ensure the muscles have full range of motion during presses or pulls. Avoid Over-tightening: Tightening the support too much will restrict your range of motion. Aim for a snug fit that provides stability but doesn’t cut off circulation or limit the movement of the muscles and joints. Usage During Specific Lifts Dynamic Movements: If you perform exercises that require dynamic or explosive movement (e.g., snatches, cleans), ensure your support allows for these movements. Avoid overly stiff materials that might limit your ability to quickly engage or disengage muscles. For Squats and Deadlifts: When lifting heavy, supports like belts and knee sleeves should help stabilize the core and joints, but they shouldn’t be so tight that they restrict your ability to squat deep or hinge at the hips. For Presses and Pulls: Use wrist supports or elbow sleeves that offer a balance between support and flexibility. Wrist wraps should provide compression but allow you to grip the bar or dumbbells firmly. Adjusting During Workouts Monitor Comfort: Regularly check if your lifting support feels too tight or too loose during sets. Adjust as needed to ensure you maintain mobility without compromising stability. Start with Lighter Weights: When wearing a new support, start with lighter weights to test its flexibility and adjustability. Gradually increase the load as you become comfortable with the support.
