Banded Squats - Do Heavy Squats With Bands 2022
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This video walks you through 3 variations of banded squats so that you can learn how to do heavy squats with bands!
Doing a resistance band squat can often be a bit challenging to setup in an efficient and effective way that will allow you to get strength building resistance. Below are 3 different ways to do resistance band squats that will give you good activation and allow you to load up the resistance so you can build strength with bands. Any of these exercises are great to throw into your next resistance band leg workout.
Exercise 1: Banded Front Squat
In this exercise, we use 1 41" loop resistance band and loop it around the feet and over the front of the shoulders in a front squat configuration. You won't be able to go as heavy with this lift, but it will really engage your quads and anterior chain muscles to build nice sweeping quads.
Exercise 2: X Band Squat (banded back squat)
This exercise uses 2x 41" loop bands with one band looped over each shoulder and crossed in the center while attaching each band under the arch of the opposite foot. This exercise will feel most like a typical barbell squat, and allow you to crank up the resistance to engage the quads, glutes, hamstrings, and stabilizers.
Exercise 3: X Band Squat w/ roller (banded hack squat)
This is the same setup as the last exercise, but with a foam roller behind you pinched between your back and a wall. Position your feet out in front of you so that when you squat down your knees go to a 90 degree angle and the tip of your knee stays just behind the toe. Use a nice slow and controlled tempo with a big squeeze at the top of the rep stopping just before full knee lockout. You should really be able to go as heavy as possible here while keeping good form and control.
Throw these exercises into your next banded leg workout and you won't be disappointed!
Equipment used in this exercise:
41" loop resistance bands from Clench Fitness.
Clench Offers a nice selection of heavy bands listed below
Green 75-150 lb
Blue 65-230 lb
Orange 110-300 lb
Grey 150-400 lb
clenchfitness.com/collections...
Foam roller:
Anything firm and cylindrical will pretty much do the trick here.
#BandedSquats #clenchfitness
Пікірлер: 58
Excellent use of portable equipment to get a great, safe leg workout.
Amazing!!! I was so sore from Leg day because of these squats these bands are perfect for this I highly recommend Clench for legs and more. I love mine
Ive just ordered the handles and excited for them to arrive. Please do a video on deadlift variations and single leg exercises!
Great demonstration really like this leg workout
You guys forgot a super important benefit with using thick bands to make your legs stronger (IMHO). No SPINAL LOADING. That’s huge. Try that with a bar on your back.
@ClenchFitness
3 жыл бұрын
Hey Jesse. Totally agree with you for less spinal loading on the front squats. There is still a bit of spinal loading on the standing X-band version, but it is significantly reduced on the hack squat foam roller variation.
@FrankZen
Жыл бұрын
AMEN!
@DynamicPainSolutions
5 ай бұрын
Why is Spinal loading bad?
@relentlessBoxing
2 күн бұрын
@@DynamicPainSolutions less stress on cns so quicker recovery
Really nice video! Informative and to the point. I'm going to try the X Band configuration.
Thanks for sharing these ideas. I own several Clench bands and I’m quite happy with them!
@ClenchFitness
3 жыл бұрын
Thanks Frank, we appreciate that very much! Is there any particular topic that you'd like to see a video on from us in the future?
OK you've finally sold me! Ordered a bundle! I'm really excited to try these for squats. I have abysmal shoulder mobility and barbell back squats have been more or less out of the picture for me - I've had some good experiences with front squats and recently a safety squat bar. But I'm really looking to try new things and focus way more on my legs than I ever have - not to mention having this to take with me as I start traveling again will be invaluable!
@Thraydin
Жыл бұрын
yeah, was going to say... I've gone to using a safety squat bar almost exclusively, party due to my shoulder issues.
@sydneybird116
10 ай бұрын
@@Thraydin Me too. The safety squat bar is great. It allows you to adjust the bar height on your back during the squat just by adjusting how much you pull on the handles. You can even let go of the bar altogether and squat hands-free. Although we should strive for better shoulder mobility, it should not be at the sacrifice of a heavier squat.
Good video and excellent ideas on using different variations
@ClenchFitness
3 жыл бұрын
Thanks Henry
Great video
@ClenchFitness
2 жыл бұрын
Thanks AJ!
3 excellent band squats exercises.
Great job mate
@ClenchFitness
Жыл бұрын
Thank you!
Thanks, Brandon.
@ClenchFitness
Жыл бұрын
Thanks for watching Chris!
This is great for people who travel for work and can not go to gyms and must workout in their hotel rooms, any videos of resistance bands with a bar?
Thank
@ClenchFitness
2 жыл бұрын
Np 👍👊
Heavy X-Band squat... fantastic! I've been using three stacked orange bands over my shoulders and behind my neck - but it was killing my upper back. Just tried this and I can do two stacked orange bands on each leg without all the stress on the back (although wrestling into place under my foot is a bit of a challenge)
@jonathanpellegrin7029
Жыл бұрын
Honestly that sounds like it would be way too awkward and too much stress on the upper back with risk of one of the bands popping you in the balls. You should just hold a KB goblet style or even two Kettlebells in the front rack position while you do this. That just doesn’t sound efficient at all and probably not a good contraction.
@snjames1
Жыл бұрын
@@jonathanpellegrin7029 Nowadays I have them fixed to the floor and the other end cross-strapped over my shoulders.
Bravo
@ClenchFitness
Жыл бұрын
🙏
Front squat. Finish off by sranding tall, knees towards banks and use the elbows to move the clasped hands from top chest to top head. Nice
Awesome man I gotta get me those clench handles.
@ClenchFitness
2 жыл бұрын
Thanks! We agree that the Clench Handles make band training a lot better!
You make it look so easy, Brandon!
@ClenchFitness
3 жыл бұрын
They really are quite challenging, especially the last exercise. I definitely ran out of steam after holding the bands in position while talking then trying to do the exercise.
@outtrigger
Жыл бұрын
@@ClenchFitness is it possible to do the foam roller hack squats but using the clench foot plate? im scared to do band squats without the plate because i dont want to smack my nuts with the band
@sydneybird116
10 ай бұрын
@@outtrigger OMG, just be very careful about stepping off the plate while the band is still stretched. Also, I have had the plate fly out from under my feet by not being careful about foot placement above the band going underneath the plate. Very scary. I have yet to get comfortable with the plate for heavy squats and deadlifts. Doing the hack squat with a plate would be very dangerous as you would not be able to adjust your foot placement and leaning back you may not have the right balance on the plate to hold it down.
@MA-gg6ql
7 ай бұрын
@@ClenchFitness Hey, how much weight do you think there is in total on your shoulders with this resistance band squat?
love it! just order some of your bands but question do you still recommend the 41in even if they are not at your level yet?
@ClenchFitness
2 жыл бұрын
Thanks. We sell 41" bands in a variety of resistance levels ranging from 5-450 lbs so no matter what level you are, we have the right band for you!
Good video but having your knees over your toes is not bad, it's a function of the leg and you should use it so you don't lose it.
I find it easier to squat using the handles with a doubled over band, while standing on a plate.
Do you add dumbells at some point to the x squats?
@ClenchFitness
Жыл бұрын
You definitely could do that!
The grey band is rated at 400 lbs resistance according to the website. If you fold it and pull from both ends, does the resistance double?
@ClenchFitness
2 жыл бұрын
No. To get 400lbs the band must be folded / doubled over.
@sydneybird116
10 ай бұрын
@@ClenchFitness I respect anyone who can stretch the grey band over an inch not doubled over.
I like to do my goblet squats with bands
no resistance in the bottom
@sydneybird116
10 ай бұрын
That can be good or bad, depending on your training. There is probably an argument that beginners can get lower with bands for a given resistance but the counter argument is that using weights you should train with a weight were you can still get low and work your way up. You are going to need that low to the ground squat/deadlift strength at some point to pick up a heavy box from the floor. I see bands as accessories to barbells like one would use chains hung over the bar. Or, when traveling when weights are not available.
Non c’è assolutamente tensione,si vede da come metti la fascia sotto i piedi!le bande sono troppo lunghe,quando sei in piedi si vede benissimo che non stai facendo per niente fatica.
Na bro that’s too hard I mean I can row a heavy one but squat fuxk no bro
Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed. John 14:6 Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me. May God bless you all.
thanks from sweden 🇸🇪👍💪
@ClenchFitness
Жыл бұрын
Thanks for watching! So glad to have viewers from around the world!
Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed. John 14:6 Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me. May God bless you all.