SQUAT WITH RESISTANCE BAND.
This is the first exercise in the POWIR series of exercises created by Dr. Kerri Winters-Stone for her research on Osteoporosis. These exercises have been repeated in many other studies and have proven to be effective at increasing Bone Mineral Density (BMD), minimizing the loss of BMD and increasing strength.
Before attempting the exercise, please read through this entire article, when you are comfortable in your understanding of the exercise, then attempt it yourself.
Diagram of the Exercise
The Band Squat should be first done as a bodyweight only exercise. Once you have become proficient in the full range of motion you can advance to resistance. In this example I am using a 40″ Superband. Researchers used weighted vests; however, dumbells, barbells, kettlebells, sand bags and a standard resistance band with handles are all suitable. I prefer the superband, which is featured in the video, it is versatile and can be doubled up to increase resistance as you will see in subsequent exercises.
- Start with your hands gripping the band or handles facing outwards at shoulder level. Initiate the eccentric phase of the squat like you are going to sit in a chair, avoiding leaning forward excessively.
- As you move down in the squat keep looking up to maintain posture, allow your butt to project back, tilting your pelvis forward.
- You will have reached the absolute bottom of the squat when the top of your thighs are parallel with the floor.
- Tighten your abs and drive through the arch of your foot to initiate the concentric phase of the squat.
- At the top of the squat tighten your glutes, putting your pelvis into a neutral position. Avoid locking your knees.
- Repeat
SQUATTING 101
If you are new to exercise and aren’t ready to start with a full band squat, here is a video on how to get started squatting and progress to a full squat. Once you can do a full range of motion bodyweight squat, you are ready to add the band.
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