Buzz
As you advance to lifting heavier weights, especially during squats, you might observe others using knee support. This could be elastic bands resembling bandages or, more commonly, neoprene knee sleeves. Are they essential for you, and if so, under what conditions? Let’s explore this topic, followed by suggestions on the best knee sleeves for beginners.
Understanding the Difference Between Knee Sleeves and Knee Wraps
Before diving into the specifics of knee sleeves, it’s important to clarify a key difference. Knee sleeves, the focus of this discussion, are distinct from knee wraps. The primary difference is that knee wraps enhance lifting capacity, while knee sleeves provide comfort. (And to clarify: neither is designed to prevent injuries.)
Knee wraps resemble this, essentially an elastic bandage that you wrap around each knee. Their function is to tightly compress your knee during squats, offering support as you rise. They are often wrapped so tightly that they can only be worn for a minute or two; you’ll remove them immediately after completing your squat set.
In powerlifting, the “equipped” division utilizes specially designed, tight-fitting gear (such as bench shirts and squat suits) to enhance lifting capacity beyond what’s possible with just your body. Thick, tight knee wraps are used for squats in this division. (Here’s an example of heavy-duty knee wraps; notice they lack the velcro tabs commonly found on mass-market knee sleeves.) In “raw” divisions, where assistive gear is prohibited, knee wraps are typically banned as well. Lifters often achieve 5-10% higher squats with wraps compared to without.
Knee sleeves, in contrast, look like this. They are cylindrical pieces of neoprene (or sometimes fabric) that you slide onto your legs—hence the name “sleeve.” They offer little to no assistance with lifting. It’s common to wear knee sleeves throughout your workout and remove them only when leaving. Knee sleeves are generally permitted in raw powerlifting.
Some knee sleeves may offer slight assistance, but the majority available are made of neoprene or lightweight fabric. These are the primary type we’ll focus on today, though I’ll include details about potentially assistive sleeves later in this article.
What is the purpose of neoprene knee sleeves?
As a beginner lifter, I sought advice from everyone about knee sleeves. What benefits do they offer? When and why did you start using them? The responses were often vague: “You’ll know if you need them” or “I’ve always used them, so I’m not sure.”
Eventually, I decided to buy a pair to see for myself. I had been experiencing a slight knee discomfort, particularly at the bottom of deep squats. The first time I performed snatches (which require a deep squat) while wearing knee sleeves, I was amazed. The ache had completely disappeared. That’s the primary purpose of knee sleeves—they keep your knees feeling great!
While most lifters agree with this, some argue that extremely tight knee sleeves can offer slight lifting assistance. However, research doesn’t support this claim. A 2021 study in the Journal of Strength and Conditioning Research compared neoprene knee sleeves to a control sleeve (made of thin fabric) and a tighter, smaller-sized neoprene sleeve. The study found that neoprene sleeves didn’t improve jumping height or increase weight lifted on the leg extension machine. However, participants wearing the sleeves did squat slightly more—averaging 354 pounds with control sleeves versus 365 pounds with normal or extra-tight neoprene sleeves.
The researchers concluded that knee sleeves seem to have some effect on wearers, but it’s not due to direct mechanical assistance. The leading theories suggest knee sleeves:
Keep your knees warm
Offer cushioning behind the knee when bent, reducing pressure on the front
Enhance subjective feelings like confidence
Among the three theories, I lean most toward the cushioning idea, though the matter remains unresolved. Notably, the study found no significant difference between regular and tight sleeves. For mechanical support during squats, you’d need to switch to knee wraps.
Top Neoprene Knee Sleeves for Comfort
The key feature to seek is 7-millimeter neoprene. This is the standard material people refer to when discussing knee sleeves. These are not the same as drugstore knee braces. Avoid sleeves with straps or kneecap holes; instead, opt for a simple neoprene sleeve that slides over your knee.
There aren’t many distinguishing factors between different 7mm knee sleeves. Some brands claim their neoprene is thicker or more durable, while others may differ in shape—some are more contoured, while others are straighter.
Beyond personal preferences, one crucial consideration is competition requirements. If you plan to compete in powerlifting or similar sports, ensure your knee sleeves are approved by the relevant federation and meet any specific regulations. (For example, USA Weightlifting has no strict sleeve requirements, so most brands are suitable for weightlifters.)
When purchasing knee sleeves, confirm whether they are sold as pairs or individually. A brand priced at $55 for a pair might seem equivalent to another charging $55 for a single sleeve, but the latter is effectively twice as expensive. Below are three well-known brands:
Beyond the standard options, there are other types of knee sleeves available. For instance, thin, stretchy fabric sleeves exist, though they offer minimal support. There are also 5-millimeter sleeves, which are similar to the 7mm versions but slightly thinner. (I recommend starting with 7mm, but if you find them too thick, 5mm could be an alternative.) Additionally, some lifters claim that certain sleeves genuinely assist with lifting. While evidence for these claims is lacking, if you’re curious, I suggest trying standard knee sleeves first before exploring specialized options.
Personally, I use Norse Fitness 7mm neoprene sleeves, comparable to the Gymreapers mentioned earlier, and they work well. For back squats, I typically wear knee wraps, while for cleans and front squats, I opt for 1kilo 3-ply sleeves. These aren’t neoprene, and I believe they provide some lifting assistance. However, when asked for recommendations, I usually suggest starting with 7mm neoprene sleeves like those listed above.
