Squat with Super Bands
‘3-Band Overhead Squat’ By Barry Lovelace http://www.training4yoursport.com
ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM
THIS EXERCISE IS NOT FOR THE BEGINNER!
ALWAYS USE GOOD JUDGMENT WHEN DETERMINING YOUR LEVEL OF FITNESS AND WHEN TO ADD INTENSITY TO ANY EXERCISE.
This exercise is an awesome exercise for overall strength and power in the upper and lower body as well as core stability. The use of Super Bands helps create tons of explosive power in your legs. SPECIAL NOTE: WE HIGHLY SUGGEST YOU USE THE LOWEST RESISTANCE BAND (1/2”) ONLY FOR THE ‘ABOVE HEAD’ PART IF YOU FEEL STRONG ENOUGH TO DO SO. IT IS PERFECTLY FINE TO DO WITHOUT. SAME GOES FOR THE ‘CRISS CROSS’ – START WITH 1/2” AND WORK UP TO NO HIGHER THAN 1”
If at ANY time you feel back, shoulder, knee or any type of pain – STOP! A) Start in a standing position using bands as shown. Barry is using three bands. One is under the left foot and over the right shoulder the other is under the right foot and over the left shoulder and one is under both feet and extended overhead in the hands. This illustration shows Barry using three Super Bands. You may begin with one and add bands as your strength increases. When using only one band, begin with the band that is under the feet and extended over head. Add the criss-cross bands when you feel ready.
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B) Before beginning place your feet just past hip width then lower yourself down into a squat position while keeping arms extended. Do not let your ‘butt’ go below the knees. Stop at just past or at 45 Degrees. The core is engaged throughout the entire exercise.
C) Return to starting position. DO NOT LOCK KNEES. Keep knees slightly bent (soft) at the top. Continue for up to 20 seconds – 45 seconds (do not go past 45 seconds). Please use good judgment with repetitions. Only YOU know your own fitness level.
2
ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM
THIS EXERCISE IS NOT FOR THE BEGINNER!
ALWAYS USE GOOD JUDGMENT WHEN DETERMINING YOUR LEVEL OF FITNESS AND WHEN TO ADD INTENSITY TO ANY EXERCISE.
This exercise is an awesome exercise for overall strength and power in the upper and lower body as well as core stability. The use of Super Bands helps create tons of explosive power in your legs. SPECIAL NOTE: WE HIGHLY SUGGEST YOU USE THE LOWEST RESISTANCE BAND (1/2”) ONLY FOR THE ‘ABOVE HEAD’ PART IF YOU FEEL STRONG ENOUGH TO DO SO. IT IS PERFECTLY FINE TO DO WITHOUT. SAME GOES FOR THE ‘CRISS CROSS’ – START WITH 1/2” AND WORK UP TO NO HIGHER THAN 1”
If at ANY time you feel back, shoulder, knee or any type of pain – STOP! A) Start in a standing position using bands as shown. Barry is using three bands. One is under the left foot and over the right shoulder the other is under the right foot and over the left shoulder and one is under both feet and extended overhead in the hands. This illustration shows Barry using three Super Bands. You may begin with one and add bands as your strength increases. When using only one band, begin with the band that is under the feet and extended over head. Add the criss-cross bands when you feel ready.
1
B) Before beginning place your feet just past hip width then lower yourself down into a squat position while keeping arms extended. Do not let your ‘butt’ go below the knees. Stop at just past or at 45 Degrees. The core is engaged throughout the entire exercise.
C) Return to starting position. DO NOT LOCK KNEES. Keep knees slightly bent (soft) at the top. Continue for up to 20 seconds – 45 seconds (do not go past 45 seconds). Please use good judgment with repetitions. Only YOU know your own fitness level.
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