How to do squats with powerlifting bands and 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.

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 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.





Step 1
Secure powerlifting bands to dumbbells. Disengage bar from rack. Place feet shoulder width apart or wider.




Step 2
Squat down to parallel.




Step 3
Return to the starting position. Exhale as you stand up.