Saturday, March 26, 2022

The Highly Effective Belted Resistance Band Squat!

 


If you are not including the use of flat, circular resistance bands in your training you are missing out!    These bands provide several powerful benefits including:

The ability to train at high speed without momentum – aka power training which is key to athletic performance.

Variable resistance that provides ideal overload to key movements like the chest press, overhead press and squat.

The belted resistance band squat is one of the many exercises you can do with these bands, and this exercise allows people with back issues to squat safely because the load is on the hips and down – not on the shoulders!

How to Perform Hip Belt Resistance Band Squats

You will need some type of belt such as a standard weight training belt or dip/chin belt (see here:  https://tinyurl.com/4trn6hss ) or you can create your own belt using a large, wide diameter resistance training band like this one:   https://www.serioussteel.com/collections/bands-1/products/7-mega-steel-band-41

The best bands are multi-layered latex bands (unless you have a latex allergy).   They deliver the best variable resistance, feel fantastic, and last much longer than cheaper bands!

1. After you have a suitable belt ready you will need to select the right flat, circular band to deliver the correct amount of resistance during the squat.   This may take some experimenting but it is worth your time!

2. With the belt on low around the top of your hips step one foot into one end of the loop of the band you selected.

3. Guide the other end through the belt loop (see videos below) and then down to other foot so both feet are now standing on one end of the circular resistance band.   You can do this standing or seated – less work when seated.

4. Stand up and adjust the position of the belt and band for comfort.

5. Then perform your squats.

To see how to do this using two different belts check out these excellent instructional videos: 

Band Squat Set-up from resistancebandtraining.com - https://youtu.be/lCqnMzlMfCs showing how to use a large band as a belt.   Excellent video that also shows you an easy way to adjust the load of the band higher by creating an additional loop the feet.

Hip Belt Squat from Testosterone Nation - https://youtu.be/LabcPf9kIoE - shows how you use a dip/chin belt and several variations including using a dowel for both hands.  

What is really great about this set-up is you can add load to jumping exercises to allow for some of the most effective explosive power training possible without overloading your low back!


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