Barbell Banded Squat
Description
The barbell banded squat adds resistance bands attached to the floor or a rack to a standard back squat. The bands stretch as you stand, creating accommodating resistance that gets heavier toward the top of the lift. This forces explosive drive out of the hole and builds lockout strength.
Muscle Group
Equipment Required
Barbell Banded Squat Instructions
- Set up a barbell in a power rack with bands anchored to the floor or to the bottom of the rack.
- Loop the bands over each end of the barbell.
- Step under the bar and place it across your upper back, gripping it firmly.
- Unrack the bar and step back into your squat stance.
- Brace your core, sit back, and squat down to depth.
- Drive up through your heels with explosive force, fighting against the band tension.
- Lock out at the top with hips and knees fully extended.
- The bands should reach maximum tension at the top of the lift.
Barbell Banded Squat Form & Visual
Barbell Banded Squat Benefits
- Accommodating resistance gets harder as leverage improves
- Builds explosive drive out of the bottom
- Develops lockout strength
- Trains acceleration through the entire range
- Common method in conjugate-style powerlifting
- Forces fast, intentional concentric drive
Barbell Banded Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Erector spinae
Barbell Banded Squat Variations & Alternatives
- Barbell Back Squat
- Barbell Banded Bench Squat
- Barbell Pause Squat
- Box Squat
