Difference between revisions of "Do Squats With a Resistance Band"
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#*Continue to keep your abs tight, and when you’ve reached a position where you feel as if you might tip backwards, hold it for about two seconds. | #*Continue to keep your abs tight, and when you’ve reached a position where you feel as if you might tip backwards, hold it for about two seconds. | ||
#Return to the starting position. Come up slowly, using your heels to push yourself up.<Ref>http://greatist.com/fitness/perfect-squat</reF> Continue to hold the resistance band. Don’t let go! If you let of the resistance band, you won’t be doing squats with a resistance band; you’ll just be doing squats. And anyone can do that, right? Tighten your glutes as you return to the standing position you began from. | #Return to the starting position. Come up slowly, using your heels to push yourself up.<Ref>http://greatist.com/fitness/perfect-squat</reF> Continue to hold the resistance band. Don’t let go! If you let of the resistance band, you won’t be doing squats with a resistance band; you’ll just be doing squats. And anyone can do that, right? Tighten your glutes as you return to the standing position you began from. | ||
| − | #Don’t strain yourself. Especially if it’s your first time doing squats, stay conscious of your body’s movement and position. The load of the lift, when you return to a standing position, should be on your legs and hamstrings, not your back. Remember to hold on to the handles of the resistance band.<ref>https://rugbywarfare.com/top-3-strength-exercises-2/</ref> | + | #Don’t strain yourself. Especially if it’s your first time doing squats, stay conscious of your body’s movement and position. The load of the lift, when you return to a standing position, should be on your legs and hamstrings, not your back. Remember to hold on to the handles of the resistance band.<ref name="rf1">https://rugbywarfare.com/top-3-strength-exercises-2/</ref> |
#*Have a trainer watch you as you perform your squat to give you feedback and pointers on your technique. | #*Have a trainer watch you as you perform your squat to give you feedback and pointers on your technique. | ||
#*If you have a friend or personal trainer familiar with how to squat with a resistance band, have him or her show you how to perform a proper squat with a resistance band. Then try it on your own, using their example to guide your own squatting efforts. | #*If you have a friend or personal trainer familiar with how to squat with a resistance band, have him or her show you how to perform a proper squat with a resistance band. Then try it on your own, using their example to guide your own squatting efforts. | ||
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#Assume the basic squat position. Tighten your stomach muscles and upper body. Position each foot below its corresponding shoulder. In other words, keep your right foot in a vertical line with your right shoulder, and your left foot in line with your left shoulder. Bend slightly at the knees. With your eyes and head up and looking ahead, you’re ready to begin the squat.<Ref>http://greatist.com/fitness/perfect-squat</ref> | #Assume the basic squat position. Tighten your stomach muscles and upper body. Position each foot below its corresponding shoulder. In other words, keep your right foot in a vertical line with your right shoulder, and your left foot in line with your left shoulder. Bend slightly at the knees. With your eyes and head up and looking ahead, you’re ready to begin the squat.<Ref>http://greatist.com/fitness/perfect-squat</ref> | ||
#Descend in a squatting motion. Unlike in the standard squat, do not make a slight bend forward as you go down; the pull from the resistance band may cause you to topple over. Keeping your neck and back rigid, bend gently at the knees and come down until your bottom almost touches the ground. At your lowest point, your butt should be lower than your kneecaps. Your knees will be angled out, away from each other, and extend past your toes. | #Descend in a squatting motion. Unlike in the standard squat, do not make a slight bend forward as you go down; the pull from the resistance band may cause you to topple over. Keeping your neck and back rigid, bend gently at the knees and come down until your bottom almost touches the ground. At your lowest point, your butt should be lower than your kneecaps. Your knees will be angled out, away from each other, and extend past your toes. | ||
| − | #*If your thigh and shin form a 90˚ angle at your knee, you’re being pulled forward too much, or are not squatting low enough.<ref>http://breakingmuscle.com/strength-conditioning/fixing-common-squat-and-deadlift-problems-with-bands</ref> | + | #*If your thigh and shin form a 90˚ angle at your knee, you’re being pulled forward too much, or are not squatting low enough.<ref name="rf2">http://breakingmuscle.com/strength-conditioning/fixing-common-squat-and-deadlift-problems-with-bands</ref> |
#Hold it. Hold your position at the bottom of your squat for three to four seconds. Keep your back rigid and your shoulders and head up. You should be able to feel the pull of the resistance band on the back of your neck, tugging your head down and your body forward. Lean back into the band and keep your neck rigid. Do not let yourself hunch over.<Ref>http://breakingmuscle.com/strength-conditioning/fixing-common-squat-and-deadlift-problems-with-bands</ref> | #Hold it. Hold your position at the bottom of your squat for three to four seconds. Keep your back rigid and your shoulders and head up. You should be able to feel the pull of the resistance band on the back of your neck, tugging your head down and your body forward. Lean back into the band and keep your neck rigid. Do not let yourself hunch over.<Ref>http://breakingmuscle.com/strength-conditioning/fixing-common-squat-and-deadlift-problems-with-bands</ref> | ||
#*In this exercise, by resisting the pull of the resistance band, you will build the musculature in your upper back. | #*In this exercise, by resisting the pull of the resistance band, you will build the musculature in your upper back. | ||
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#*Ideally, the band will be pulling the leg straight out, but it is also acceptable for the band is affixed to a squat rack at a slight angle. | #*Ideally, the band will be pulling the leg straight out, but it is also acceptable for the band is affixed to a squat rack at a slight angle. | ||
#Pick up your weights. You can use either kettle bells or a barbell. If using a barbell, place the bar behind your neck and lift it off the rack with both hands. Angle your neck down slightly to better allow the weight to be borne on your shoulders. If using kettle bells, pick them up and assume the front rack position, with each kettle bell resting on your shoulder/upper arm. Hold each kettle bell by the handle, letting it hang off the ends of your fingers. They should sit on or near your shoulders or inner deltoids. Your palms should face inward, towards each other. Place your thumbs a bit under your chin. Angle your elbows away from your body, and make each of your palms face the palm on the opposite side of your body. | #Pick up your weights. You can use either kettle bells or a barbell. If using a barbell, place the bar behind your neck and lift it off the rack with both hands. Angle your neck down slightly to better allow the weight to be borne on your shoulders. If using kettle bells, pick them up and assume the front rack position, with each kettle bell resting on your shoulder/upper arm. Hold each kettle bell by the handle, letting it hang off the ends of your fingers. They should sit on or near your shoulders or inner deltoids. Your palms should face inward, towards each other. Place your thumbs a bit under your chin. Angle your elbows away from your body, and make each of your palms face the palm on the opposite side of your body. | ||
| − | #*Don’t round your spine when lifting kettle bells. This could cause injury and places an undue strain on your back. Squat down to pick the kettle bells up, and keep your back rigid in a vertical or slight diagonal orientation when standing up.<ref>https://books.google.com/books?id=Jul2rOipGHoC&lpg=PT54&dq=how%20to%20lift%20kettlebells&pg=PT54#v=onepage&q&f=false</ref> | + | #*Don’t round your spine when lifting kettle bells. This could cause injury and places an undue strain on your back. Squat down to pick the kettle bells up, and keep your back rigid in a vertical or slight diagonal orientation when standing up.<ref name="rf3">https://books.google.com/books?id=Jul2rOipGHoC&lpg=PT54&dq=how%20to%20lift%20kettlebells&pg=PT54#v=onepage&q&f=false</ref> |
| − | #Lean on it. Put more weight on the leg which has the band wrapped around it to ensure it doesn’t slide.<ref | + | #Lean on it. Put more weight on the leg which has the band wrapped around it to ensure it doesn’t slide.<ref name="rf2" /> This will help train you to use both legs, rather than just your dominant leg, when lifting. As you continue to use the resistance band to correct your weak leg’s strength imbalance, your body will develop muscle memory and you’ll eventually be able to assume the same strength-correcting position without using the resistance band. |
#Prepare to perform a squat. Preparing to do a squat requires a few specific physical actions. First, tense your arms, neck, shoulders, and belly muscles. Next, relax at the knees. Your thigh and calf should form an obtuse angle measuring approximately ten degrees.Your eyes and head should face forward.<Ref>http://greatist.com/fitness/perfect-squat</ref> Maintain this position until it is time to perform the squat. | #Prepare to perform a squat. Preparing to do a squat requires a few specific physical actions. First, tense your arms, neck, shoulders, and belly muscles. Next, relax at the knees. Your thigh and calf should form an obtuse angle measuring approximately ten degrees.Your eyes and head should face forward.<Ref>http://greatist.com/fitness/perfect-squat</ref> Maintain this position until it is time to perform the squat. | ||
#Move your body into a lower position. Bend forward slightly from the hips, then bend your knees.<Ref>http://www.bodybuilding.com/exercises/detail/view/name/squats-with-bands</ref> Your back should remain stiff and your head and shoulders should be oriented in a forward direction. Your kneecaps should reach beyond the tips of your toes. | #Move your body into a lower position. Bend forward slightly from the hips, then bend your knees.<Ref>http://www.bodybuilding.com/exercises/detail/view/name/squats-with-bands</ref> Your back should remain stiff and your head and shoulders should be oriented in a forward direction. Your kneecaps should reach beyond the tips of your toes. | ||
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== Warnings == | == Warnings == | ||
| − | *Potential injuries to your knees may be incurred if this exercise is performed incorrectly. Never let them bend more than 90 while doing this exercise. <ref>http://www.resistancebands.info/squat-exercises-with-resistance-bands/</ref> | + | *Potential injuries to your knees may be incurred if this exercise is performed incorrectly. Never let them bend more than 90 while doing this exercise. <ref name="rf4">http://www.resistancebands.info/squat-exercises-with-resistance-bands/</ref> |
*The back is also at risk with squats. If you have back issues, consult your physician or personal trainer before trying squats.<Ref>http://www.bodybuilding.com/exercises/detail/view/name/front-barbell-squat</ref> | *The back is also at risk with squats. If you have back issues, consult your physician or personal trainer before trying squats.<Ref>http://www.bodybuilding.com/exercises/detail/view/name/front-barbell-squat</ref> | ||
