Banded overhead squats

Banded Overhead Squats is a challenging exercise that strengthens the legs , glutes , shoulders and core . This exercise also helps improve mobility in the shoulders, hips and ankles, while requiring stability and balance. By using a resistance band, you get extra activation in the shoulders, which gives increased control and strength.

Correct Execution and Technique

How to perform Banded Overhead Squats:

  1. Starting position: Stand with your feet hip-width apart and hold a resistance band with straight arms overhead. The band should be tight to keep the shoulders active.
  2. Lower movement: Lower into a squat by pushing your hips back and bending your knees. Keep your arms straight above your head and make sure your chest is kept upright.
  3. Deep bottom position: Go as deep as you can without your heels lifting off the floor. Keep the core activated and the shoulders stable.
  4. Raising movement: Press through your heels to rise back to the starting position, keeping resistance in the band throughout.
  5. Breathing technique: Breathe in when you lower yourself down, and breathe out when you push yourself up to standing.

Common Errors

Avoid these common mistakes when performing Banded Overhead Squats:

  • Leaning forward shoulders: Make sure to keep your shoulders in a stable position, avoid leaning them forward. Press the band upwards to keep your arms straight.
  • Exaggeration of sway in the lower back: Keep the core engaged to avoid overextension in the lower back. Focus on keeping a natural and stable spine position.
  • Poor depth: Go as deep as possible without losing balance or form, but do not go deeper than your body allows.

Modifications and Variants

Banded Overhead Squats can be adapted to different levels and training goals:

  • For beginners: Start with a lighter resistance on the band to focus on technique and balance before increasing the resistance.
  • With a lighter band: Use a lighter band to increase the range of motion and control in the shoulders.
  • With a barbell: Once you master the exercise with a band, you can try the exercise with a light barbell to add extra resistance.

Repetitions and Sets

To strengthen the whole body, 3 sets of 10-12 repetitions are recommended. Adjust the resistance and depth according to your level.

Breathing technique

Inhale as you lower into the squat, and exhale as you push up. Focus on steady breathing for better stability and control throughout the exercise.

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