How To Do Band Resisted Low Bar Squats

Legs 2 min Read

Written by

Keith Hansen

Band resisted low bar squats are a novel way to train your legs.

This is another way to create variable resistance in the low bar squat (the other way is to use chains). Using bands changes the force you need to generate throughout the low bar squat so that the weight feels lighter at the bottom, but heavier at the top.

In this article, I will cover the equipment needed, how to set up for band resisted low bar squats, and the benefits of this variation.


Looped resistance bands come in varying thicknesses, and they create more resistance the further they are stretched. Typically when you buy looped resistance bands they will include a resistance range in the description. I’ve included a link for some bands above and borrowed the links resistance chart below. I recommend buying pairs of the lighter bands (orange, purple, red) and experimenting with different loads.


Power racks are best for band resisted low bar squats because they create a very solid anchor point. If you don’t have a power rack you can use heavy dumbbells to loop your bands around. Be sure the dumbbells are heavy—you do not want them to move in your walkout.


To set up your bands loop one end around the end of your barbell and then take the other end to your anchor point. wrap it around the anchor point then back up to your barbell. Doubling up like this gives you a lot of resistance out of each band, and creates a smoother tension curve.

It is important that your anchor point is near the J-Hooks that your barbell will rest on. If the anchor point is too far away the bands will pull you backwards and could cause you to topple over.

Start with light band resistance while you are learning the setup and familiarizing yourself with how much resistance to use.

The benefit

Using bands to resist the low bar squat will help you get used to handling heavier weights at the top of your lift. Because the squat will get heavier as you rise it will also help you create more bar speed as you rise. This will translate to a better chance of pushing through your sticking point.

With that said, I believe for most of us the real benefit of performing band resisted low bar squats is the novelty of the training. Using bands or chains to resist the low bar squat will keep you mentally stimulated and interested in continued strength training. Changing up your training every 3-4 weeks by including variations keeps you focused on training, and that is more important than any program.

Looking for more information on low bar squats? Check out our page on how to low bar squat.

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Keith Hansen

Keith was an All-State wrestler in high school and in 2007 hung up his singlet to attend Florida State University to pursue a B.S. in business management. He wasn't sure what industry he wanted to be involved in at the time, but soon realized after graduating in 2011 that fitness was the ever-constant activity in his life. Keith began studying to become a personal trainer and in 2013 earned the National Strength and Conditioning Association's Personal Trainer certification. After a short stint as a big box gym trainer he realized he wanted to bring something different to Tallahassee. Keith competes in Powerlifting, Olympic Weightlifting, and Crossfit.