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!
No comments:
Post a Comment