Adding resistance bands to the squat question.

Physiologybrah

I have seen it suggested online that adding resistance bands to a squat bar is a good method. I usually squat the bar plus 10kg weights on each side. I am able to bang out twenty reps or so at this stage so I've decided that it's time to progress by adding the band's. I actually find the bands much easier though and can squat 30 reps or possibly even higher if I pushed myself to failure. Is this common when using band resistance.

Alf Veedersane

Physiologybrah wrote: »

I have seen it suggested online that adding resistance bands to a squat bar is a good method. I usually squat the bar plus 10kg weights on each side. I am able to bang out twenty reps or so at this stage so I've decided that it's time to progress by adding the band's. I actually find the bands much easier though and can squat 30 reps or possibly even higher if I pushed myself to failure. Is this common when using band resistance.

Have you no other plates to add?

You can do more reps with bar+20kg with bands added than you can with just bar+20kg?

Deano7788

Physiologybrah wrote: »

I have seen it suggested online that adding resistance bands to a squat bar is a good method. I usually squat the bar plus 10kg weights on each side. I am able to bang out twenty reps or so at this stage so I've decided that it's time to progress by adding the band's. I actually find the bands much easier though and can squat 30 reps or possibly even higher if I pushed myself to failure. Is this common when using band resistance.

What way have you the bands attached?

Cill94

Just add weight.

Black Sheep

Yep, if you have more plates, it’s time to head towards the world of a three digit squat numbers, OP.

Physiologybrah

Deano7788 wrote: »

What way have you the bands attached?

I put them around the ends of the bar and loop them over the top of the rack.

Physiologybrah

Cill94 wrote: »

Just add weight.

Lol would if I had any more. They are an awful price atm

Deano7788

Physiologybrah wrote: »

I put them around the ends of the bar and loop them over the top of the rack.

Yeah that will actually be making the lift easier. To make it harder it would need to be around the bar and bottom of the rack essentially.


When attached to the top, as you go down the band will become more stretched and build tension and that then helps you back up as the band goes back to normal.

Physiologybrah

Deano7788 wrote: »

Yeah that will actually be making the lift easier. To make it harder it would need to be around the bar and bottom of the rack essentially.


When attached to the top, as you go down the band will become more stretched and build tension and that then helps you back up as the band goes back to normal.

Ah I see. I thought of doing that but couldn't find anywhere to anchor the band below. So essentially if I'm going to get any benefit from the band I'll actually have to use even more weight than I previously was?

Alf Veedersane

Physiologybrah wrote: »

Ah I see. I thought of doing that but couldn't find anywhere to anchor the band below. So essentially if I'm going to get any benefit from the band I'll actually have to use even more weight than I previously was?

Yes. If you're going to get any benefit from the band, then you will have to use it to increase resistance rather than decrease it.

Deano7788

Physiologybrah wrote: »

Ah I see. I thought of doing that but couldn't find anywhere to anchor the band below. So essentially if I'm going to get any benefit from the band I'll actually have to use even more weight than I previously was?

Essentially. Another thing to note is that the resistance curve with bands isn’t constant throughout the lift. It provides most assistance when it’s stretched furthest so essentially it provide the most help at the bottom and then less and less as you go up.

In this case though with weight limited the only thing you could do is figure out a way of attaching from the bottom, or else switching to a single leg variation for now.

Physiologybrah

Deano7788 wrote: »

Essentially. Another thing to note is that the resistance curve with bands isn’t constant throughout the lift. It provides most assistance when it’s stretched furthest so essentially it provide the most help at the bottom and then less and less as you go up.

In this case though with weight limited the only thing you could do is figure out a way of attaching from the bottom, or else switching to a single leg variation for now.

Id imagine single leg squatting 40kg would be beyond my level atm, even with the band.

Physiologybrah

Alf Veedersane wrote: »

Yes. If you're going to get any benefit from the band, then you will have to use it to increase resistance rather than decrease it.

How would I do that?

Deano7788

Physiologybrah wrote: »

Id imagine single leg squatting 40kg would be beyond my level atm, even with the band.

You might be able to for a few reps if you can hit 40kg for 20 reps on squat and then build from there, or alternatively drop to just the bar (no bands) and see how that goes.

The only other alternative would be a limiting variation like a tempo squat where you descend at a controlled rate of say 3 seconds and possibly include a pause at the bottom. Otherwise without more weight it’s difficult to add resistance or make things harder.

Physiologybrah wrote: »

How would I do that?

Only way is to attach from bottom so that as you go up the band gets more stretched.

Alf Veedersane

Physiologybrah wrote: »

Id imagine single leg squatting 40kg would be beyond my level atm, even with the band.

Just use the bar. If you only have 40kg and it's too light for squats, start doing single leg work. Split squats, Bulgarian split squats, lunges etc. No weight, holding a 10kg plate...whatever your starting point is.

Alf Veedersane

Physiologybrah wrote: »

How would I do that?

Attach it to the bottom of the rack.

The alternative is to use tempo and/or pause (as Deano described) or single leg work.

Cill94

Physiologybrah wrote: »

Lol would if I had any more. They are an awful price atm

In that case I'd just go split squat as you'd mentioned

Physiologybrah

Okay thank you guys.

Baralis1

The bands need to come from the bottom to be working against them. If you have heavy dumbells you can weigh them down with them in the absence of pins.

You could use a luggage hand weighing hook to estimate the resistance weight at the max stretch you get to during your squat.

I would also recommend squatting to a box at parallel or below.

Bands are really good to bring on your squat. Be careful to build up the weight slowly with just bands first as they will feel a lot different and heavier than the bar on it’s own.