Banded Box Squats
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.
Choose your level
We’re all about purposeful time. So ours are tailored, sport-specific fitness programs designed to cater to the particular demands you face in your chosen sport, benefit your overall fitness and improve your bike handling. With our Fit4Racing or the new Fit4Riding programs, you'll always be ready.
Fit4Racing is our top tier, original product. Designed with our pro's for all levels of riders. 3 full strength and conditioning training days, with a 4th day of multiple training options including on bike training.£45 per month
Fit4Riding is our training for everyone, think of it as Fit4Racing 'Light'. 2 days of stripped back strength and conditioning and an optional on bike effort on day 3. All achievable with bodyweight or limited equipment.£25 per month
Got a question?
We're here to help
Still not sure or training is for you? You’ll find various workouts and testing you can try out for free – we don’t specify a minimum period on the program, and you can cancel any time, hassle-free. We’re with you all the way too, so if you have any questions just get in touch and we’ll be here to help.