If you’re training for a powerlifting meet, one question always comes up at the start:
“Are knee sleeves even allowed in competitions?”
The short answer is yes — but with rules.
And those rules depend on which federation you compete in and what kind of knee sleeves you use.
Let’s break it down in plain language so you don’t show up on meet day with illegal gear.
Short Answer (For Busy Lifters)
Knee sleeves are allowed in most powerlifting federations
They must be non-supportive (not knee wraps)
Thickness, length, and material matter
Knee wraps are often in a different division or banned
Knee Sleeves vs Knee Wraps (Important Difference)
Many beginners get disqualified because they confuse these two.
Knee Sleeves
- Slip-on neoprene sleeves
- Provide warmth, light compression, and stability
- Do NOT store elastic energy
- Allowed in “raw” or “classic” divisions
Knee Wraps
- Long elastic wraps you wind tightly
- Add rebound and extra squat weight
- Usually allowed only in equipped divisions
If you’re lifting raw, knee sleeves = yes, knee wraps = usually no.
Are Knee Sleeves Allowed in Major Federations?
Here’s a simple breakdown of popular federations:
IPF (International Powerlifting Federation)
Knee sleeves allowed
Max thickness: 7mm
Must be an approved brand
No wraps in the raw/classic division
USAPL (IPF-affiliated)
Same rules as IPF
7mm max
Sleeves must not cover the knee excessively
USPA
Knee sleeves allowed
Some divisions allow wraps, some don’t
Always check your division rules
WRPF / RPS
Knee sleeves allowed
Rules are more relaxed
Wraps are allowed in certain classes
Always check your federation rulebook before the meet. Rules change.
What Thickness of Knee Sleeves Is Allowed?
Most federations allow:
- 5mm knee sleeves – almost always allowed
- 7mm knee sleeves – commonly allowed (especially IPF-style)
- 9mm sleeves – often NOT allowed in raw divisions
If you want to be safe:
5mm or 7mm neoprene sleeves are the safest choice.
Can Knee Sleeves Increase Your Squat in Competition?
Yes — but not in a “cheating” way.
Knee sleeves help by:
- Keeping knees warm
- Improving confidence at the bottom
- Reducing pain or stiffness
- Providing light joint support
They don’t give bounce like wraps. That’s why federations allow them.
Can You Wear Knee Sleeves for Deadlift in Competition?
Usually yes.
Most federations:
Allow knee sleeves during deadlift
As long as they don’t touch the bar
And don’t interfere with movement
Some lifters remove them for comfort, but rules-wise, they’re fine.
Common Mistakes That Get Lifters Disqualified
Avoid these mistakes:
Using knee wraps in a raw division
Wearing sleeves thicker than allowed
Sleeves too long or covering too much leg
Non-approved brand (IPF competitions)
When in doubt, go simpler.
Should Beginners Use Knee Sleeves in Competition?
Yes, especially if:
- Your knees feel sore during squats
- You train heavy year-round
- You want consistency between training and meet day
Knee sleeves won’t replace good form, but they can help you lift with confidence.
Final Verdict
Yes, knee sleeves are allowed in powerlifting competitions, but only if you follow federation rules.
If you want zero stress on meet day:
- Choose standard neoprene knee sleeves
- Stick to common thicknesses (5mm–7mm)
- Avoid wraps unless you’re in an equipped division
Train how you plan to compete — and you’ll be ready.
