Generate speed and power with this dynamic movement.

Lighten the weight – increase the power and speed

Banded box squats are a great way to build speed and power. Based off the back squat we can use this movement lighten the load, but use the resistance of the banded bar to increase explosive power.

Squatting to a box gives you a consistent depth measurement and ensures that you can keep posture through out all you’re sets. We recommend standing over the corner of a box so that you are comfortable and know where it is at all times.

what to do

Using a power rack, or anything that’ll allow you to fix bands to give resistance. Start with an empty bar, making sure that the fixed point of the bands is in line with where your feet will be placed. This will mean when you unload the bar from the rack you aren’t getting pulled forward or backward.

Start with some warm up sets with a light band to get accustomed to the feeling of the movement.

Take 2-3 seconds on the descent into the squat so that you’re fully braced and controlled.

We suggest aiming for a combination of weight and band tension to around 40% of your 1 rep max back squat.