Banded Barbell Squat

The Squat is a fundamental strength exercise known for building strength and performance in the body for many athletic pursuits. This variation of the traditional barbell squat uses the 41 inch power bands to add accommodating resistance to the exercise and sets up inside the cage for safety and for spotting the exercise. Understand, this variation can be very demanding and is considered an advanced exercise variation, ensure correct squat mechanics have been practised and that an intermediate level of strength has been developed before attempting this exercise.

Purpose
• Forces the lifter to continue to accelerate throughout the full range of the squat, increasing the power output and force production of the exercise.
• Builds strength in the legs and hips, as well as strength in the torso, back and shoulders for maintain effective posture and position.

Execution
• Set up a barbell on the inside of the cage at an appropriate height for your squat.
• Set a set of slings to the depth you wish to spot the exercise, just in case the lift fails and you can safely catch the bar.
• Grab a set of Utility Pegs and attach them securely to the bottom peg holes of the power cage so that they face outwards from the cage. Aim for the 3rd hole in, or as close to the uprights as you can without causing problems for the movement of the squat.
• Grab a second set of Utility Pegs and set them up on the front uprights of the cage so that they face outward in the same direction as the bottom set, 3 holes up. These pegs can be raised to increase or decrease the overall tension of the bands.
• Ensure all of the pegs are secure before you add the bands.
• Use an appropriate set of identical bands, and loop them around the top most peg, then running them under the bottom pegs and back up to the barbell. Loop the top of the band around barbell right where the sleeve meets the end of the shaft.
• Test the tension of the bands before you add weight to the bar, to ensure that the bands have balanced tension between them and that the barbell can be held evenly on the shoulders. Adjust the tension by pulling on the bands right down near the bottom peg and retest. Always balance the bar before you lift.
When testing, ensure that the bands in the bottom position don’t go loose and slack. Readjust the upper pegs by moving them up to create more tension in the bands.
• Add the appropriate weight to the bar that you require.
• Step under the barbell as you would with any standard squat, but be prepared for the banded resistance that you will encounter as you stand up, this will want to pull you backward, so stabilise and ready yourself for the bar to jerk backward. Start with a light weight so you understand what to expect when un-racking the barbell from the cage.
• Take a big breath in, set the body into a strong position and stand up, walking back so that the middle of your feet line up in line with the bottom pegs and that the band is completely vertical.
• Set your squat position, get tight and strong keeping the weight even in your feet, and control the descent with increased tension and control so the band doesn’t pull you to the floor.
• Maintain position, control and speed until you hit the bottom position.
• Stay tight, keeping the tension strongly in your hips, and push your feet aggressively through the floor to stand up.
• Stand up completely with full extension of the knees and hips, locking the glutes tight at the top and hold alignment, breathing out through pursed lips through the last quarter of the squat.
• Stay strong and get ready for another repetition.

Technique Points
• Important: For accommodating resistance to work properly, the bands must contain tension throughout the lift, this means that at the very bottom position the bands mustn’t be allowed to go slack, so make sure you set the bands up correctly from the start.
• Keep a strong neutral spine throughout the lift, squeezing the bar and pulling down onto the shoulders to activate the back and lats for stability.
• Ensure the spotting arms or slings are in place for the lift, just in case you need to bail out at any stage. If you fail, aim to control the lift down to the slings or spots, collapsing to the floor so the bar rest safely on the spotting arms or slings.
• Start out easy so you can get a feel for the way the bands behave, especially when you un-rack the bar. Practice with an empty bar and just the bands before adding weight.
• Aim to really push your feet through the floor and generate large amounts of tension in the body as you rise, remember the load will feel increasingly heavier as you progressively rise up to the top position.

Shop now: www.ironedge.com.au/

свернуть