5 Reasons Why Your Business Needs 7mm Neoprene Knee Sleeve？

Once you start squatting serious weight, you may look around and realize that other people wear something on their knees. Sometimes it’s a strip of elastic that wraps around like a bandage, but more often they’re wearing knee sleeves, often made of neoprene. Do you need them? And if so, when? Let’s discuss, and then I’ll give my recommendations for which knee sleeves to start with.

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The difference between knee sleeves and knee wraps

Before we get into the details of sleeves, I want to point out a distinction. There are knee sleeves, which we’re talking about today, and then there are knee wraps. The main distinction is that knee wraps help you lift more, while knee sleeves are for comfort. (And in case you were wondering: neither one will prevent injury.) 

Knee wraps look like this, literally an elastic bandage you wrap around each knee. Their purpose is to tightly compress your knee when you squat, so that they can provide assistance as you stand up. They may be wrapped tight enough that you can only keep them on for a minute or two; the instant you finish your set of squats, you’ll take them off.. 

In powerlifting, there is an “equipped” division that uses specially engineered, tight fitting clothing (bench shirts, squat suits) that is designed to help you lift more than if you were just using your plain ol’ body. Tight, thick knee wraps are used for squats in the equipped division. (Here is an example of some serious knee wraps; note that they don’t have the velcro tabs seen on a lot of mass-market knee sleeves.) In “raw” divisions, where assistive clothing isn’t allowed, knee wraps are usually not allowed either. People can often squat 5-10% more with wraps than without.

Knee sleeves, on the other hand, look like this. They are cylindrical pieces of neoprene (or sometimes fabric) that you slide your legs into—hence the term “sleeve.” They don’t provide much, if any, assistance with the lift. It’s normal to put on your knee sleeves at the start of a workout, and leave them on until it’s time to head home. Knee sleeves are usually allowed in raw powerlifting.

There are knee sleeves that may provide some assistance, but nearly all of the knee sleeves on the market are neoprene or light fabric. Those are the main type we’ll be talking about today, but I’ll throw in some information about possibly-assistive sleeves later in this article.

What do neoprene knee sleeves do? 

As a new lifter, I asked everyone about knee sleeves. What do they do for you? When did you get them and why? The answers were always kind of vague: “if you need them, you’ll know” or “I don’t know, I’ve just always used them.” 

I finally gave in and bought a pair just to find out. I had had a minor knee ache that I would sometimes feel at the bottom of deep squats. The first time I did snatches (which involve a deep squat) in knee sleeves, I was floored. That ache was just gone. That’s what knee sleeves are for. They make your knees feel good! 

Most lifters will agree with that statement, but some will also say that wearing very tight knee sleeves can provide some assistance in the lift. Research doesn’t bear that out, though. This study in the Journal of Strength and Conditioning Research compared neoprene knee sleeves to a control sleeve (thin fabric) and to a sized-down, tighter neoprene sleeve. They found that neoprene sleeves don’t help you jump higher or lift any more weight on the leg extension machine, but people wearing the sleeves did squat slightly more—an average of 354 pounds for people wearing the control sleeves, versus 365 pounds for people wearing either normal or extra-tight neoprene sleeves. 

The authors conclude that sleeves seem to be doing something for people who wear them, but it doesn’t seem to be any kind of direct mechanical assistance. The main theories are that knee sleeves: 

• Keep your knees warm

• Provide some cushioning behind your knee when your knee is bent, which can reduce pressure on the front of your knee

• Increase subjective feelings like confidence

Of the three, I’m most partial to the cushioning theory, but officially the jury is still out. Interestingly, the study did not find any difference between regular or tight sleeves. If you want mechanical assistance in your squat, you’ll have to upgrade to wraps.

The best neoprene knee sleeves for comfort

The main thing to look for is 7-millimeter neoprene. These are the standard thing that people are thinking of when they talk about knee sleeves. These are not drugstore knee braces. You're not looking for anything with straps, or a kneecap hole. They are simply a neoprene sleeve to slip your knee into.

There don’t seem to be many factors that make one pair of 7mm knee sleeves better than another. Some brands say their neoprene is thicker or more durable than others; you might also have a preference in shape, since some are more contoured and others are straighter in shape. 

Aside from preferences, there is one more important factor: If you intend to compete in a sport like powerlifting, you may need to buy a brand that is approved by the federation you compete in, and/or check whether it meets any other requirements. (USA Weightlifting doesn’t have strict requirements on sleeves, so pretty much any brand is good if you’re a weightlifter.) 

When shopping, make sure to find out whether the sleeves you’re looking at are sold in pairs or singles. If one brand is $55 for a pair, and another is $55 for a single, they may look the same on paper but one costs twice as much as the other. Here are three popular brands: 

There are other knee sleeves in the world. There are thin, stretchy fabric ones; they won't do much for you, but enjoy them if they're your kind of thing. There are also 5-millimeter sleeves that are the same basic idea as the ones in the list above, but are a bit thinner. (I would start with the 7mm, but if for some reason you don't like the thickness, go ahead and try 5mm.) Finally, there are various types of sleeves that some lifters will swear really do assist in the lift. We don't have solid evidence about whether those claims are true, and if you want to go that route, I'd still suggest getting yourself a pair of regular knee sleeves first. You can worry about the fancy stuff later.

Knee sleeves are commonly worn during squats, but when it comes to exercises like the deadlift, opinions on their benefits vary.

The decision to wear knee sleeves during deadlifts should be based on whether you notice improvements in your technique, strength, and confidence while using them. However, it's essential to use them strategically, so you don't become overly reliant on them for stability and support.

Now that we've covered the quick answer, let's delve deeper into the advantages, disadvantages, and scenarios for knee sleeves.

Benefits of Wearing Knee Sleeves for Deadlifts

Knee sleeves are common for exercises like the deadlift or RDLs. The main reason is the many benefits that come with wearing a pair during your lift. Here are six benefits of wearing deadlift knee sleeves.

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1. Joint Stability

Knee sleeves offer added support to the knee joint, enhancing stability and reducing stress on the ligaments. This support proves especially valuable during deadlifts when the knee joint is in its most flexed position, with the barbell resting on the floor.

Similar to deadlifting barefoot, knee sleeves can help you stay balanced when you’re on the mat. 

2. Warm Up Your Joints

Knee sleeves keep your knees warm, enhancing blood flow to joints and muscles. This helps disperse synovial fluid, reducing friction and minor discomfort. Improved circulation also accelerates muscle recovery after intense deadlifting.

3. Acts as Shin Guards

Knee sleeves serve as effective shin guards for many lifters during deadlifts. Instead of wearing them on their knees, most choose to use knee sleeves to protect their shins. This aligns with the technique of keeping the barbell close to the body, starting with it on the shins, which engages the quads and glutes.

Maintaining barbell-body contact can lead to shin bruising or even bleeding. Knee sleeves act as a protective barrier, preventing such issues.

However, note that if you primarily use knee sleeves as shin guards, they may wear out more quickly.

4. Prevent Prior Knee Injuries

If you've had knee injuries in the past, knee sleeves can help prevent aggravating those issues. The compression provided by the sleeves stabilizes your knees, reducing the risk of sudden movements that could lead to re-injury.

5. Mental Confidence

Wearing knee sleeves can boost a lifter's confidence and focus. They provide a sense of security, allowing lifters to concentrate on technique and performance rather than worrying about injuries. As a result, many lifters find they can lift more weight with knee sleeves than without.

6. Increased Performance

During the deadlift, the knees don't flex as much as they do in a squat. Nonetheless, some lifters have mentioned feeling a slight increase in speed when lifting from the floor. This sensation could be linked to an individual's unique physique, particularly their limb lengths, which might require a slightly more bent-knee starting position for the deadlift.

Drawbacks of Wearing Knee Sleeves for Deadlifts

1. Sumo Deadlifts Can be Awkward

Many lifters who opt for the sumo deadlift stance over the conventional one tend to avoid wearing knee sleeves during their lifts. The reason behind this is that the wider foot placement in the sumo stance requires the knees to move more freely in an externally rotated position.

Some lifters believe that the extra compression from knee sleeves can hinder them from achieving the correct starting knee position for sumo deadlifts. This is another reason why opting for a 5mm knee sleeve can be beneficial—it provides less compression, allowing for better knee mobility in the sumo deadlift stance.

2. The Barbell Can Get Snagged on the Sleeve

Many lifters choose not to wear knee sleeves during deadlifts due to the risk of the barbell getting caught on the sleeve fabric. This can disrupt the barbell's momentum and make the lift more challenging.

The critical point of concern isn't when the barbell touches the main body of the sleeve but when it snags on the lower part of the shin, right at the bottom of the sleeve. When using 7mm knee sleeves, it's highly likely that the barbell will repeatedly collide with this part of the sleeve, hindering a smooth upward barbell trajectory.

To address this, opting for thinner knee sleeves can be a solution, as they are less likely to interfere with the barbell's path and help ensure a more seamless deadlift.

3. Skin Irritation

The comfort and flexibility of knee sleeves during deadlifts can vary depending on the fit and material. If they're too tight, they may pinch or dig into the skin, while a loose fit can lead to slipping or bunching during the lift.

Furthermore, some lifters experience issues with their bar path when using knee sleeves, as the bar can catch on the sleeve while sliding up the shins.

4. Can Cause Over-Reliance on Knee Sleeves

Knee sleeves are helpful for reducing pain and enhancing knee stability. However, it's crucial to remember they can't replace activities like stretching, massages, and mobility exercises. Some lifters might rely too much on knee sleeves because they feel good, and that can lead them to overlook other essential steps for recovery and injury prevention.

In other words, while knee sleeves have their benefits, they work best when you don't skip warming up your joints properly before a workout or neglect other recovery practices afterward.

5. Doesn't Help the Lift

Unlike using straps for deadlifts–which help with grip strength–knee sleeves don't provide much help in lifting heavier weights during deadlifts (and rack pulls). They lack the tension needed to assist in the lift, especially given the minimal knee bend in deadlifting. So, if you're aiming to increase your deadlift strength, knee sleeves may not be the ideal choice. However, they can still boost confidence, which might make them worth using.

6. High Cost and Maintenance

Premium knee sleeves can come with a hefty price tag, which might not be justifiable if you don't experience a noticeable performance boost when using them. Moreover, they demand routine care, like washing and air-drying, to prevent odors and preserve their elasticity. For some lifters, the cost and upkeep may not outweigh the potential advantages.

What to Look for in Knee Sleeves

When you're on the hunt for knee sleeves for deadlifts, there are a few crucial factors to keep in mind: 

• Material:  Knee sleeves are often made from neoprene, which provides solid support, lasting durability, and good stretch. Neoprene sleeves also keep your knees warm, boosting blood flow and reducing injury risk.
• Contoured Stitching: Look for contoured stitching, as it allows for freer knee movement.
• Width: Knee sleeves vary in thickness from 3mm to 7mm. Thicker sleeves offer more support and warmth, while thinner ones provide flexibility and breathability. For deadlifts, go for 7mm sleeves for maximum support.
• Length: Aim for a length between 20 to 30cm. Knee sleeve lengths may differ, but most designs cover the whole knee joint and extend slightly above and below it. This coverage offers the best support and stability for deadlifts.
• Competition Approved: Keep in mind that only certain brands are approved for competitive powerlifters.

The Best Knee Sleeves to Buy for Deadlifts

• TUFF 7mm Competition Knee Sleeves: These knee sleeves are uniquely long at 12.0 inches, boasting a tapered design and side seams for a perfect fit. What truly sets them apart is the exceptional support and compression they offer, enhancing blood flow, warmth, and reducing strain on your knees. Perfect for squats, powerlifting, and strongman training, these TUFF Competition Knee Sleeves are a top choice for serious athletes looking to optimize their performance and comfort.

• TUFF 7mm X-Training Knee Sleeves: Tuff 7mm X-Training Knee Sleeves are a robust solution for those seeking top-tier support during intense workouts. These knee sleeves offer exceptional joint compression, optimizing blood flow to enhance your performance. Beyond that, you'll feel the immediate benefits of increased support, warmth, and a noticeable reduction in knee strain. TUFF Knee Sleeves are great for squats, Olympic lifting, and CrossFit training.

• TUFF Double-Ply Knee Sleeves: TUFF double-ply knee sleeves boast a thinner material compared to our neoprene elbow sleeves, ensuring a comfortably snug fit. This unique design not only offers exceptional comfort but also allows for a more natural range of motion during your training sessions. Whether you're into powerlifting, strongman training, or weightlifting, these sleeves are your go-to choice for reliable knee support without compromising on flexibility and comfort.

Related: The Ultimate Guide to Knee Sleeves

Conclusion

Wearing knee sleeves won't hold you back in any significant way. In fact, for most folks, these sleeves offer extra joint stability, warmth, and protection, boosting your confidence, aiding recovery, and ultimately increasing your overall strength levels.

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