Why are braces bad?
Knee Wraps: Relying on wraps during regular workouts could decrease the training
effect because the wraps are doing some of the lifting while your muscles aren’t. There is little
evidence that wraps prevent injury. They may actually do more harm than good.
Heavy wrapping can warm your knees too much, or, conversely, the tightness could cut
off
some circulation causing a drop in temperature weakening the muscle tissue. Tight wraps may
cause damage by increasing the friction between the knee cap and leg bone. The edge of the
wrap may dig into the skin causing micro-tears in the muscles and tendons.
In addition, the wraps can bunch up in back of the knees which tend to separate the joint
during a deep squat. This would be similar to putting a wedge in the door jam and trying to close
the door. Finally, heavy wrapping may slow down the explosiveness that is critical in Olympicstyle
lifting.
Weight Belts: A belt is very effective for stabilizing the abdominal core area. However, it is
so effective that your core muscles aren’t challenged and don’t develop effectively. This can
leave them weak and your core unstable, fostering a reliance on the belt.
A belt should really only be used for near-maximal lifting with very heavy weights. If you
need a belt to do bench presses or barbell curls, you should re-examine your form and evaluate
your core strength. You may be setting yourself up for a back injury. A belt works to stabilize
your core by making your abs push outwards against it.
Lesson: Ease yourself off the belt if you currently use one. You will need to slowly work
back up to your current weights to ensure you don’t hurt yourself. When you go to do a lift, brace
your abs while breathing maintaining the brace. You will develop far better core strength and
stability, and tighter, flatter abs.
The following exercises are great when done correctly. We will explain the common mistakes
and explain proper form.