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