Elitefts™ Director of Education Mark Watts demonstrates 7 different squat warm-up exercises using the elitefts™ mini-bands in addition the standard "bands-around-knees" exercises.
Utilizing bands with the squat warm-up is beneficial to an athlete (particularly beginners) because it provides feedback to improve technique and activate targeted muscle groups.
Using Bands to Warm-up the Squat can benefit by:
- Enhancing Kinesthetic awareness through physical feedback
- Activating muscle groups preventing maximal performance in the squat
- Reinforcing proper technique by assisting in the sequencing of joint action for optimal performance
Exercises in this video and primary goal:
- Bands Around Knees (TKEs): VMO activation
- Band Around Hips (facing): Pushing hips back on descent
- Band Around Hips (facing away): Finishing with hip drive
- Band Under Feet (front squat): Sitting back on squat
- Band Under Feet (oh squat): posture
- Band Under Feet (muscle snatch): coordination
- Band around Rack (oh squat): PSG activation
Time Stamp and Band Alternative:
- :35 Bands Around Knees (TKEs) - minis to strong
- :55 Band Around Hips (facing) - minis to strong
- 1:04 Band Around Hips (facing away) minis to strong
- 1:23 Band Under Feet (front squat) - micros to monster-minis
- 1:33 Band Under Feet (oh squat) - micros to monster-minis
- 1:43 Band Under Feet (muscle snatch) - micros to monster-minis
- 2:04 Band around rack (oh squat) - micros to monster-minis
