Reverse Band Box Squat

What is Reverse Band Box Squat? Reverse band box squat is a variation of the traditional box squat where resistance bands are attached to the barbell and the top of the power rack. The bands assist the lifter by deloading the weight at the bottom of the squat and providing more resistance as the lifter stands up, helping to develop explosive strength and power.

Tutorial

1. Set up a box or bench at or slightly below parallel to your squat depth.
2. Attach resistance bands to the top of the power rack and then to the barbell.
3. Load the barbell with an appropriate weight.
4. Position yourself under the bar, unrack it, and step back to clear the rack.
5. Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward.
6. Engage your core, brace your abs, and initiate the squat by pushing your hips back and bending your knees.
7. Sit back onto the box while keeping your chest up and back straight.
8. Pause briefly on the box and then drive through your heels to stand up explosively.
9. Lock out your hips at the top of the movement.
10. Control the descent back onto the box and repeat for the desired number of reps.

Common Mistakes

• Allowing the knees to cave inwards during the descent.

• Rounding the lower back at the bottom of the squat. - Not fully engaging the glutes and hamstrings during the ascent.

• Using momentum to stand up instead of driving through the heels. - Descending too quickly and losing control of the movement.

Tips for Better Results

• Ensure proper bracing of the core throughout the movement to maintain stability.

• Focus on pushing the knees outwards to engage the glutes and prevent valgus collapse. - Gradually increase the weight to challenge your strength and power.

• Control the eccentric phase of the movement to maximize muscle engagement. - Keep a consistent tempo and avoid rushing through the exercise.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Lower back - Core