Back Squat, Bands

This technique discussion assumes you are relatively skilled with the back squat. The purpose of bands is to overload the top end of your squat's range of motion, building additional strength and power.

Biomechanically the squat is weakest just above parallel at the sticking point. The bottom of the squat is assisted by the stretch reflex, which wanes as you come up out of the hole. It is strongest at the top, your leverages improve dramatically as you near lockout.

Band tension decreases as you descend and presents little tension at the bottom of the squat (depending on how you set them up). As you ascend, the band's tension increases, increasing the total resistance (bar weight plus band tension) in the upper portion of the ROM. The net result is that total resistance is lower where you're weakest, and heaviest where you're strongest.

Note that this technique describes using bands to overload the weight you train your squat with. Using bands for speed squats is a different technique, using far less tension and brutality.

Using bands on the squat:

Builds strength by increasing tension as the bands are stretched during the concentric portion of the lift.
Builds power by presenting little resistance at the bottom of the squat, allowing you to rebound explosively and build bar speed before the band's tension kicks in and tries to kill you.

Super Powers

Bands overload the lift and prepares you to handle heavier loads.
Band tension is low at the weakest point and high at the strongest point; with bands you are not be limited to the bar weight you can lift at your weakest point in the ROM.
Taxes core stability and strength to an even greater extent than normal squats.

Muscles Used

Banded squats tax the body similarly to low bar back squats, although there are some slight differences:

Primary Muscle Groups: Quadriceps, Glutes, Hamstrings, Adductors
Stabilizers:
- - Abdominals/Core - your core is considered a stabilizer for this lift, but because of the instability bands inject into the lift, and the oppressive brutality of their tension, your abs and core tightness are much more important than a typical squat
  - Upper Back (Latissimus Dorsi, Rhomboids, Trapezius), Lower Back (Spinal Erectors), Gluteus Medius

Classification

Assistance - Depending on your training cycle goals and how far out from a competition you are, banded back squats can also be used as a primary lift.
Compound
Lower/Push

Technique

Technique for squatting with bands is consistent with back squat technique. Bands can increase the brutality of the lift, so you should prepare yourself physically and mentally for them. They also present some unique challenges you should prepare for if you have never used them before. It is important that your back squat technique is very sound, and have a good strength foundation before adding bands into the equation.

Equipment

You will use the same equipement used for your back squat. There are, of course, some additional things you'll need to consider.

Squat rack/power cage - You will need a way to anchor your bands. There are several ways to do that:
- If your rack has adjustable pins it gives you a great deal of flexibility to adjust band tension. Move the pins out for more tension. Bring them closer together to reduce band tension.

- Some racks have fixed pegs at the bottom to attach your bands. You can adjust your tension changing which pegs you use, and how you wrap your bands.

- If your rack doesn't have attachments for the bands, you can use a couple pairs of heavy dumbbells to attach your bands.
  - Use at least 2 dumbbells on either side of the rack so you can loop the bands all the way around both of them, and adjust the size of the loop to increase or decrease tension.
  - Each dumbbell used should exceed the maximum tension of the fully stretched band. If not, the bands may lift the dumbbell off the floor, which can be quite unpleasant.
  - Set a 10lb/5kg plate in front and behind the dumbbells to prevent them from rolling away from you.

Note: It is important to document in your training log how you configure your bands. Important things to consider is the pin settings and how you have the bands wrapped. For consistency, you need to set them up identically each time you train, or the tension could vary dramatically.

Bands - Bands come with various sizes and tensions. Pick the pair of bands that are appropriate for your training goal.

- Accomodated Resistance/Overload - Build brute strength and overall power by overloading the weight at the top. As a rule of thumb, start with band tension that accounts for around 25% of the total resistance at lock out. Total resistance at lockout should overload the target intensity for a given rep range by 10-15%.

For Example: Your target is 400lbs. Use bands that will create about 100lbs of tension, and load 340-360lbs of bar weight. This will create a total resistance of around 440-460lbs at the top.

- Speed Work - Use lighter bands in conjunction with your speed work so you can maintain high velocity even with increasing tension.
Band Setup - As noted above, always document your band setup and configure them identically each time.
- Set up the attachment point (using pins or dumbbells) so the base of the band is in line with the bar path after you walk out. Once you are set up the bands should be perpendicular to the floor so that they do not pull you forward or back as you squat.

* Pro tip: Draw a chalk line on the floor between the bands' attachment points so you can easily place your feet in proper alignment with the bands. *

- Set up the bands so there is light tension at the bottom of your squat but no slack. This gives you the greatest amount of variability in band tension between the bottom of the ROM and lockout, maximizing the bands' effects..
- Test the tension by unracking the bar before adding weight, it will often be uneven between the sides. Even out the tension by pulling some slack out of the band's setup on the side that feels heavier.
Notes on band tension
- Estimating band tension is an imperfect science. It is dependent on the band size, length of band used in the attachment, and how far it is stretched.

Positioning

Bar Placement: Because you are typically building power using bands, you'll generally want to use a low bar position.

Hand Placement/Grip: Your hand position will mirror that of your back squat positioning.
Foot Placement: Once set up your foot position will match your back squat foot position. However, to unrack start with one foot offset behind the other. The bands will have a tendency to pull you backwards toward the attachment point when you take the bar out of the rack. Starting with one foot slightly back helps you brace against the bar preventing it from sling-shotting you backwards.

Setting Up

Because the bands will tend to pull you backwards toward the attachment point, and the bands' tension overloads the total bar weight setting up for banded squats can be more challenging than a typical back squat.

Place your hands and feet as you would for your back squat.
Bring one foot slightly back, no farther than heel-to-toe. Using that foot, brace forward against the bar so the bands cannot pull you backwards when it comes out of the rack.
Squeeze your shoulder blades down to tighten your back, breath and brace, and push your hips forward to unrack, keeping your technique as close to your back squat technique as possible.
With a slight forward push, drive the bar straight up out of the rack. Stop and control the weight before continuing with your walkout.
- Particularly if there is significant band tension compared to bar weight, the bar will be much more unstable than controlling just a bar with no bands.
- Maintaining a tight core and full body tension will help you overcome this instability and control the weight.

Watch your feet as you walk out
- Move your front foot back and to the side into your squat stance; try to place it so it is centered on the bands, using the chalk line if you've drawn one.
- Shift your other foot into your squat stance. Make sure both feet are even and centered on the bands.
- Practice placing your feet so you can set up with little to know shuffling of your feet after walking out.

Once set, re-tighten your body in preparation for your squat The bands will create some instability, creating full body tightness can help settle the bar and quell any movement. .
- Tighten your core.
- Pull your shoulder blades down again firmly to tighten the upper back.
- Spread the floor with your feet. Push out against the floor and the outer edges of your shoes.

Lifting

Breath and Brace in preparation for your first rep.
Keep pushing out to spread the floor as you squat down.
Keep your descent quick and controlled, and keep the bar traveling in a straight line 'over your shoe laces'.
- If you find the bands are pulling you forward or back, adjust your foot position after locking out so that you are centered on the bands.
Drive the weight back up explosively.
- Take advantage of the stretch reflex and the rebound it creates to create momentum back up.
- Take advantage of the lighter tension at the bottom of the squat, and and explode back up with maximal force, creating as much velocity as possible before the band tension cinches down.

The band tension will increase intensely at the sticking point, use your momentum and continue driving upward with maximal force to bust through the sticking point and continue to grind all the way to lockout..
Grind!
Complete the lift by locking out your knees and hips, and bringing your back fully erect.
Come to a complete stop fully locked out and control the weight before beginning the next repetition or racking the weight.

Common Mistakes

All of the common mistakes for a standard back squat are a potential problem with banded squats, and the bands tend to intensify them. Perfecting your squat technique before applying significant band tension is crucial.
Unracking with both feet centered under the bar: Depending on the amount of tension, bands will have a tendency to pull you backwards. If you do not brace for it you could lose your balance.
Using Sub-maximal effort at the bottom of the squat: Failure to take advantage of the lighter weight at the bottom of the squat limits your potential to build explosive power, reduces your momentum at the sticking point reducing the total weight you can move, and overall diminishes the effectiveness of this lift.

Safety

Perfect your back squat techique before attempting to add bands to your squats. Bands are brutal, and have the tendency to magnify mistakes and technique errors. Attempting them with poor technique can easily result in injury.
As you unrack, the bands will pull you backwards toward their attachment point. Instead of centering your feet under the bar, as with a normal back squat, brace one foot back a bit to keep them from pulling you off balance. Push forward against the pull as you unrack.
In addition to pulling you backwards as you unrack, the bands can also create significant instability. In addition to brace against the bands backward pull, create full body tension to maintain stability and control the weight.

Variations

Speed Squats with Bands: As mentioned, using lighter bands that allows you to maintain high velocity can help you build explosive speed during speed squats.
Reverse Bands: Instead of attaching the bands at the base of the squat rack, attach them to the top. With this approach, the bands assist with the lift at the bottom, and provide less assistance as you ascend. This gives you a more natural feel to the walkout, but still lets you overload the bar weight.
You can use bands with other variations of squats as well (examples: box squats, pause squats).

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