How to do reverse band squats with weights

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.

This variation of the squat may feel awkward at first due to the change in directional forces. Thus, it is important to begin with a lighter workload. The reverse band setup will enable you to load the bar with more weight than you would normally use. The bands will help you out of the squat, but as you stand up, the weight will progressively increase as the bands return to their resting length. The following are instructions for performing the reverse band squat exercise:

Anchor the bands to the top frame of a power rack. Disengage the bar from the J-hooks. Place your feet approximately shoulder width apart or wider. Squat down until your legs are parallel to the floor, then stand up. Exhale as you ascend to the starting position. Repeat the exercise as needed.

Step 1
Secure bands to top of cage. Disengage bar from rack. Set feet shoulder width apart or wider.

Step 2
Slowly squat down until legs are parallel to the floor.

Step 3
Stand up. Exhale.