Barbell Banded Bench Squat
Description
The barbell banded bench squat combines two westside-style training methods. You squat to a bench or box for consistent depth, with bands attached to the bar that increase resistance as you stand. The combination forces explosive drive out of the bottom and builds strength through the lockout.
Muscle Group
Equipment Required
Barbell Banded Bench Squat Instructions
- Set up a power rack with a bench or box behind you at parallel-squat height.
- Anchor resistance bands to the bottom of the rack and loop them over the barbell.
- Position the barbell across your upper back and unrack it.
- Step back into your squat stance with feet shoulder-width apart.
- Sit back and down to the bench until your glutes touch.
- Pause briefly on the bench while keeping tension.
- Drive up explosively, fighting against the increasing band tension.
- Lock out at the top with hips and knees fully extended.
Barbell Banded Bench Squat Form & Visual
Barbell Banded Bench Squat Benefits
- Accommodating resistance gets harder at lockout
- Box squat enforces consistent depth
- Builds explosive drive out of the bottom
- Develops lockout strength
- Common westside-style training method
- Strong carryover to competition squat
Barbell Banded Bench Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Erector spinae
Barbell Banded Bench Squat Variations & Alternatives
- Barbell Box Squat
- Banded Squat
- Box Squat
- Pause Squat
