6 Band Squat Setups

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band squat setups

Squatting is the grandfather of all lower body movements

I know some may argue the deadlifting is more important. However, when you look at how much we squat throughout the day, to me, squatting still trumps deadlifting.

There are 6 Band Squat Setups you can use to strength train the bilateral squat movement. Each of these 6 setups has it own advantages and disadvantages when it comes to strengthening the squat motion.

However, when you consider that all of them use bands, it’s an absolute guarantee that you will find one that works for you. In this article I take you through each setup and discuss the advantages and disadvantages of each band squat setup.

6 Band Squat Setups – Advantages and Disadvantages

1. Double Crossover Squat Setup

Advantages

  1. Frees up the hands to load with dumbbells or other portable free weight tools
  2. It is very easy to use to perform contrast barbell – band squatting
  3. Works well with large high resistance bands like the Blue XXL, Grey XXXL and Mega Black Bands

Disadvantages

  1. Band pressure can create discomfort on the top of the shoulders
  2. Does not work well with people who are under 5’5″ in stature
  3. Does not work well with circuit-based training due to an extended application time
  4. Needs a pair of similar size bands

 

Video of Setup

2. Rack Band Squat Setup

Advantages

  1. Allows you to perform front squats anywhere
  2. Easily adapts to any individual height
  3. More comfortable on shoulders especially using crossover or clean hold
  4. Makes transitioning into other band exercises easier when performing circuits
  5. Only requires 1 single band

Disadvantages

  1. Challenging to use heavier quantum band resistance levels like the Blue XXL, Grey XXXL and Mega Black Bands
  2. Does not allow for the simultaneous use of free weights or barbells

 

Video of Setup

3. Band Belt Squat Setup

Advantages

  1. Best way to apply resistance for plyometric squat training
  2. Can be easily used with contrast barbell – band training
  3. Frees up the hands to load with dumbbells and other portable free weight tools
  4. No issues with shoulder discomfort
  5. Adapts to most individual heights

Disadvantages

  1. Can create low back tightness if band setup is left on for an extended period of time
  2. Does not work well with larger band resistance
  3. Actual setup requires a little more time
  4. Need both a large and small band

 

Video of Setup

4. Dynamic Stabilizer Band Squat Setup

Advantages

  1. Great for individuals who need additional lateral hip stabilization strength with squatting
  2. Frees up the hands to load with dumbbells and other portable free weight tools
  3. No issues with shoulder discomfort
  4. No concerns with individual height
  5. Can be easily used with contrast barbell – band training
  6. Allows squats to be trained anywhere
  7. Allows for plyometric squat training
  8. Creates a horizontal vector load

Disadvantages

  1. Does not provide an external vertical load to the squat
  2. Resistance is limited to body weight only unless you contrast in free weights

 

Video of Setup

5. Horizontal Vector Squat Setup

Advantages

  1. Creates an opportunity to do assisted squatting
  2. Allows for horizontal vector forces to be applied during squatting
  3. Allows for plyometric squat training

Disadvantages

  1. There is no vertical band resistance load
  2. Resistance is limited to body weight only unless you contrast in free weights

 

Video of Setup

6. Combined Band Squat Setups

Obviously many of these band squat setups can be combined. For instance, the Rack Setup can be easily combined with either the Dynamic Stabilizer, Double Crossover and Band Belt setups. The Dynamic Stabilizer setup can be easily combined with the Band Belt Setup and Double Crossover Setup.

Advantages

  1. Provides you with the advantages of each setup
  2. Allows for training of the body in multiple planes
  3. Allows for higher loads of band resistance

Disadvantages

  1. Longer setup time
  2. More issues with band pressure discomfort
  3. Requires several more bands

 

Video of Setup

Summary

Don’t stop squatting just because you don’t have access to free weights or because your body no longer tolerates traditional free weight or machine based squatting. RBT provides you with endless ways to squat using multiple types of band resisted setups.


Learn how to apply all of these setups and 30 more total body strength setups and create unlimited RBT workouts

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Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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