30 Seconds Summary
Squatting with bands may be ideal for improving jumping performance

  • Squatting with bands has been under-researched, especially regarding its effects on power output and jumping performance.
  • The 2018 meta-analysis showed that variable resistance training like bands or chains doesn't lead to greater strength gains compared to traditional weights.
  • A new study involved 21 collegiate basketball players testing the effects of squatting with straight weight versus bands on explosive performance over eight weeks.
  • Results indicated that squatting with bands significantly improves vertical jump performance more than squatting with straight weights, particularly for squat jumps.
  • Improvements in other performance areas like broad jumps and sprint times were similar between the groups, suggesting specificity in the benefits of band training.
  • Research suggests optimal band tension should be about 30-40% of 1RM at the top of the lift to replace 15-20% of 1RM from plates, while excessive band tension might be counterproductive.
  • While results favor using bands for specific jump improvements, broader research is still needed for conclusive findings.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

Squatting with Patellar Tendinopathy

Squatting with patellar tendinopathy can be tricky. You don’t want to lose too much strength, but you want to the problem to go away. This is what to do.

Stronger By Science

Jason Eure

Read Summary in 30 Seconds

Study: Squatting twice a day for double the squat strength

Training frequency is a hot topic, and it’s a subtle one. If we look at studies on untrained individuals, the literature is quite clear that there are minimal benefits to training a muscle more than even just once a week. However, in trained individuals, the literature is more divided with multiple…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

High Bar vs. Low Bar Squatting

Is one way of squatting superior to the other? No, with a few caveats for powerlifters.

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

High Bar and Low Bar Squatting 2.0 - Strengtheory

The high bar and low bar squat: What’s the difference, what limits performance, and how can take your squatting to the next level?

Stronger By Science

Greg Nuckols

Read Summary in 30 Seconds

Is spinal flexion actually dangerous when squatting or deadlifting?

You’ve probably been taught to keep your spine and pelvis in a relatively neutral position while squatting or deadlifting. Specifically, you’re not supposed to let your back round over (spinal flexion) or allow ‘butt wink’ (posterior pelvic tilt), lest you injure your back. The idea that rounding yo…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds