047 - Band Squats: The Fast Lane to Power and Force?
Variable resistance training (VRT) isn’t new, but understanding how it actually impacts your performance is still evolving. This study dialed in on how different levels of band resistance during heavy back squats affect force, velocity, power, and muscle activation across each phase of the lift.
The mission?
Identify the sweet spot between tension and transfer.
WHAT THEY FOUND:
In a cohort of trained male basketball players squatting at 85% 1RM:
Velocity (Eccentric Phase): Increased with higher elastic resistance, especially in the upper phase.
Power (Concentric Phase): Significantly increased in all VRT setups compared to traditional constant resistance.
Rate of Force Development (RFD): Higher elastic tension = greater RFD, especially at 40% band contribution.
Muscle Activation (EMG): Rectus femoris, vastus lateralis, and vastus medialis showed elevated activation during upper-phase eccentric and concentric contractions under high elastic tension (40% VRT).
Force Distribution: Lower force at the bottom, higher at the top in VRT—perfect for matching force curves.
WHAT THIS MEANS:
Adding elastic resistance changes the game. It helps athletes move faster where they’re weakest and produce more force where they’re strongest. That’s a formula for power. However, go too far (think 50%+ tension), and the benefits might plateau or even regress. This study shows that 30–40% elastic load strikes a powerful balance between mechanical load and neuromuscular benefit.
TACTICAL IMPLICATIONS:
Use Elastic Resistance to Enhance Acceleration: Boost speed through the sticking point while still building strength at the top.
Train Rate of Force Development (RFD) Strategically: Higher tension increases RFD—a key asset for sprinting, jumping, and tactical movement.
Target Specific Muscle Phases for Growth: Peak activation in quads during upper-phase movement suggests targeted hypertrophy potential.
Reduce Bottom-Phase Joint Load: Elastic deloading minimizes stress in vulnerable positions—great for joint preservation.
Program 30–40% VRT When Training at High Loads: That’s the sweet spot. It improves output without compromising control or overloading joints.
QUESTIONS TO CONSIDER:
Are you using VRT to complement, not replace, your max strength development?
Do your squat mechanics change when tension increases at the top?
How could VRT improve your return-to-duty timelines post-injury?
What band tensions are you programming, and are they strategically selected?
Is your RFD where it needs to be for job-specific readiness?
Shi L, Lyons M, Duncan M, Chen S, Han D, Yang C. Kinetics, Kinematics, and Muscle Activity Patterns During Back Squat With Different Contributions of Elastic Resistance. Int J Sports Physiol Perform. 2024;19(9):921-931. Published 2024 Jul 23. doi:10.1123/ijspp.2024-0009