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The use of heavy duty resistance bands (also referred to as
"Powerlifting Bands") as a strength training aid has become increasingly popular
over recent years. The bands are used for accommodating resistance; a technique
that involves creating maximal tension throughout a full range of motion.
Typically, a person is stronger at certain point of a lift than they are at
others (e.g. half squat vs full squat).
To overcome the differentiation in resistance, bands are
used to accommodate changes in strength at different phases of the movement.
Ultimately, your muscles will have to work harder because of the bands.
How to Setup Heavy
Duty Resistance Bands (PDF)
Here's what you can expect to feel while squatting with
powerlifting bands:
- Exercise may feel awkward at first due to the
change in directional forces
- A progressive weight increase as the bands are
stretched
- A tendency for the bands to lock you into a
groove (like a Smith machine)
The following are instructions for performing squats with
powerlifting bands:
First, anchor the bands in place. Heavy dumbbells
work great for securing bands. Once the bands are setup, disengage the bar from
the rack and position your feet
shoulder width apart or wider. Your toes should be pointed slightly outward.
Next, squat down until your thighs are parallel to the floor. Be sure to keep a
straight back posture as you squat. Finally, ascend to the
starting position. Be sure to exhale as you stand up. Squats should be
done slowly and with
control. Do not bounce out of the squat position.
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Step 1 |
| Secure powerlifting bands to dumbbells. Disengage bar from rack. Place feet shoulder width apart or wider. |
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Step 2 |
| Squat down to parallel. |
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Step 3 |
| Return to the starting position. Exhale as you stand up. |
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