This training technique is both a great way to build strength AND a great way to improve your squat form.

The "base" technique is called the Reverse Band Squat. I've changed it up a bit and (I think) made it much better.

Now, in order to understand why this understandably strange-looking version of the squat is so good (I almost called it a "Jolly Jumper Squat," you need to grasp a few other exercise concepts.

1. Exercise Strength Curves

A strength curve is basically how hard an exercise is at various points along the range of motion. For example, the squat is hardest at the bottom and gets easier as you come to the top. If you've ever squatted before, you already know this.

2. Reverse Band Squatting

This is a training technique for squatting where you attach bands to the top side-beams of the power rack then loop the other ends around the ends of the bar. You can put more weight on the bar because as you squat down, the bands stretch, taking up some of the load where it would normally be harder. This elastic stretch helps you come out of the bottom and allows you to use a heavier load towards the top, which allows you to better match the strength curve of the exercise.

3. Take a Load Off

This is the one BIG problem I've encountered with Reverse Band Squatting. When the bands are on the bar, as you come down into the bottom, they tend to pull the load off your back (not completely, of course, unless you're using thick bands and too light a weight, but enough to notice). This limits the practical benefits of the reverse band method in terms of carrying over to regular squats. Your body is just not fully loaded at the bottom anymore.

That final piece of the puzzle is what THIS version of the Reverse Band Squat solves.

Instead of putting the bands onto the bar (taking away the loading), we're going to put the bands around your BODY.

This band setup acts more like a spotter, keeping the load fully on your body the ENTIRE time...you just get helped like a spotter at the bottom...only without the potential issues of a human spotter (such as helping too much or too little, not actually having a spotter available, poor spotting skills, etc.).

I've found this makes a big difference in terms of the effectiveness of the Reverse Band Squat. It always made the bottom feel too easy for my liking because of how it pulled the weight off my back. This setup keeps you fully loaded.

 

How to Set It Up

First, you'll need at least one band...more is better, if you've got them. That'll give you more options.

These are the training bands I recommend. (use Coupon Code rbtfitstep for 10% off your package purchase).

Hitch one band to the back cross-beam of the rack, right in the center (the hitch is a simple bale loop...you put the band over the bar then pull one end throught the loop of the other). Starting with just one band and relatively moderate weight will help you get an idea of how it's done and how it feels before you start moving up in weight.

Now put your arms through the loop.

Then set the band so that it sits under both arms and across your mid-to-upper chest.

Here's what it looks like from the front. And yes, it's not particularly comfortable but I hope you're not doing squats to be comfortable! You can also throw a towel over the band area that's across your chest to help pad it..

Now step forward and get under the bar as you normally would.

Step back until you're standing almost directly under where the band is hitched. I'm fortunate in that my cross-beam is set a few inches in from the back of the rack and not flush with the back uprights. If your cross-beam is flush, stand as far back as you can without banging the bar against the uprights.

Now you're starting to see why I almost called it a Jolly Jumper Squat.

Squat down as you normally would from there.

The band will stretch as come down into the bottom position.

The beauty of this body-looped version is that the band around your chest actually helps keep your torso from pitching forward, which can actually improve and correct your squat form. If you have a tendency to lean forward, this helps prevent that as well as helping you out of the bottom.

Come back up. You'll notice that just about halfway up (past the sticking point of the squat), the band tension drops off quite a bit, leaving you fully in charge of the weight until you come to the top.

When you're done, step forward and re-rack the bar. Then just bring your arms in and overhead and step back to extricate yourself.

When you're ready to add more weight and more bands, hitch a second band right beside the first one (you can shift the first one over a bit so that the two bands are on either side of the center point of the cross-beam.

Follow the same procedure...use your hands to create the loop in the bands, then put your arms and your upper body through.

Then just get under the bar and repeat the same process.

You'll find this band setup allows you to feel much more comfortable in the bottom position of the squat. You won't feel as "panicked" or urgent about trying to immediately reverse the direction and get back up, especially with heavier weight. Yet you will still be supporting the full load on your back, which better acclimates you to using heavier loads and gives you a more natural feel on the squat.

Here's what it looks like from the front.

You can also add even MORE bands to the mix to work with heavier weight. I've included a third thin band here and loaded 405 lbs on the bar.

When you start getting into a lot of band resistance, you'll notice that it actually gets harder to get yourself forward and actually under the bar. You'll have to leverage your body under the bar a bit (you'll see this in the video) to get it into position on your back.

Then perform the squat as usual. Again, even with heavier loads, you'll be able to sit "comfortably" in that bottom position, with the bands helping to keep your upper body in that ideal position.

When you're using heavier loads like this, you will notice a bit steeper drop-off point in terms of the band assistance. This is where you'll really have to brace your core hard to keep from folding forward (the bands won't be helping keep your torso upright anymore) and dig in with your quads to finish to the top.

I'll tell you straight up...this is a MUCH better way to do Reverse Band Squatting. I've done a fair bit with the bands on the bar and it was good, but doesn't match up to the feel of this version (as strange as it looks and yes, it does look strange).

This is going to help you train your body to handle more overall weight in the squat, get more confident in the bottom position, improve your squat form and strengthen your core bracing mid-way through the squat where it sometimes turns into an ugly Good Morning.

Watch the technique in action here...it'll help you get the best idea of how to set it up and get your body into position for the assisted squat.

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Learn How Multiple-Resistance Training Can Build Strength and Mass FASTER

In my book "Hybrid Training," I'll tell you and show you exactly how to use bands, cables, chains and more to adapt exercises to strength curves (as above) and to even change the angles of pull during an exercise to keep better tension on the muscles.

This stuff is gold...it'll open up your eyes to a whole new world of possibilities when it comes to building strength and mass.

Learn more about Hyrbid Training here.

Nick Nilsson
The "Mad Scientist of Muscle"

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