squat loaded with bands or chains, so the weight climbs as you stand
built to fix the top half, where a straight-bar squat gets easier exactly as
you speed up: here it gets heavier instead, and you have to keep driving
the bottom stays light by comparison, which is the trade: this is a lockout
tool rather than a hole tool
Execution
Set up your normal back squat with bands anchored to the rack or chains hung
from the sleeves, so they load progressively as the bar rises. Brace your trunk.
descend under control to your usual depth
drive up and keep accelerating as the resistance builds
lock out fully against the heaviest part of the range
control the descent as the load comes back off
keep the band or chain setup identical between sets
Pick bands or chains and stay with that one. When you move to a lighter or
heavier setup, add an exercise note, since the bar weight no longer tells the
whole story.
This is assistance work, so run it after the main lift of the day.
Purpose
squat loaded with bands or chains, so the weight climbs as you stand
built to fix the top half, where a straight-bar squat gets easier exactly as
you speed up: here it gets heavier instead, and you have to keep driving
the bottom stays light by comparison, which is the trade: this is a lockout
tool rather than a hole tool
Execution
Set up your normal back squat with bands anchored to the rack or chains hung
from the sleeves, so they load progressively as the bar rises. Brace your trunk.
descend under control to your usual depth
drive up and keep accelerating as the resistance builds
lock out fully against the heaviest part of the range
control the descent as the load comes back off
keep the band or chain setup identical between sets
Pick bands or chains and stay with that one. When you move to a lighter or
heavier setup, add an exercise note, since the bar weight no longer tells the
whole story.
This is assistance work, so run it after the main lift of the day.