How about a half round pvc pipe attached to the wood to minimize any friction from the wood? I like you have rollers to minimize wear of the bands on the Bandbox, but the wooden block seems to be a contradiction to that.
That ain't no squat pattern. That's a deadlift pattern. A lot of bent-over hip-hinging posterior-chain action going on here. For a squat pattern you want your hips much lower, your torso far more upright the whole time (not just the chest up), and then it's just going straight up with leg-drive, primarily using those quads the whole time. This thing looks awesome. Very space-saving! my only issue is that I want the deep stretch initial part of the concentric to be the hardest part, since that's the most important part of the concentric lift, and with regular weights it means far less weight can be used. I really like this thing though.
That's why I call it a deadlift / squat. You can vary your position to some extent. I have wonky knees, so even my squats tend to be more hip loaded. Take a look at my page or channel for other leg exercises. Compared to an actual trap bar (especially when people cheat themselves by using the high handle), you get more ROM with this exercise. Resistance bands have lower resistance at the start. Shortening the band with the block in the middle means that you get some resistance from the start. For me the resistance curve "hurts good". Another point is the ratio of concentric vs. eccentric resistance. My box uses ball bearing rollers, so there is little friction. With conventional foot plates, you have the band rubbing against the plate, reducing eccentric resistance. More eccentric load = more growth.
@@goblinsgym - I was referring to 0:22 Yes, when I squat with a trap bar I stand on a smaller platform box so as I can get down as low as I want to. Ball bearings is awesome. Bands are rather grippy.
I am 57 myself, and wouldn't call myself overly mobile. At 5'6" I am built low to the ground, though - one reason for my channel name ;-) The reason that I shorten the band is to get resistance from the bottom of the ROM for more stretch-mediated hypertrophy. You can make the start easier by NOT inserting the wood block in the middle - this will give you almost a foot of slack on each side. You can use the included wood pins for something in between.
@@giovannisoave9634 Indeed. However, I don't think it is a good idea to make mobility a gating item. For older trainees, sometimes you have to pick your fights. The priority should be to improve strength in a useful range of motion and build muscle mass. As an example, my wrists and shoulders don't appreciate the front rack position, and my bony shoulders and wonky knees don't like high bar squats either. I do zercher or low bar squats, and try to gradually improve my range of motion. Adjusting band length is a good way to support incremental improvements. Another issue I see is not having enough different exercises in the rotation. Constantly hitting the same exercise is a sure recipe for overuse injuries and imbalances. Zercher squats train adduction, unilateral leg presses (see my channel) require some abduction. This variety requires a bit more equipment (bands, Band Box, EZ curl bar, squat belt), but the investment is quite modest, and you don't need expensive dedicated space like for a squat rack.
I personally have a trap bar for my squat and deadlift movement patterns (not the same thing), but I'd say the most likely reasons are that: - A trap bar also requires buying plates, which is expensive. - It all takes up far more space (ESPECIALLY my Rogue trap bar, it's god damn huge). - The equipment is unwieldy and heavy if it needs to be moved around, as opposed to having a specific location it can stay in. - Lifting weights with a trap bar can be very loud, so that doesn't suit everyone's living situation (I use crash pads). - Loading and unloading a trap bar with the weight can be varying degrees of work. A deadlift jack on crash pads can be tricky, and a deadlift jack doesn't even fit my trap bar, because its thickness is more like an axle bar where the jack would go, and axle bar jacks like, DON'T exist, which is super god damn interesting. Like, why. Surely there's some slight market for it... in gyms that have axle bars, they just have their own rough DIY project one to fulfil their own demand lol. I use a dead-wedge (rather than a change-plate). But yea, lots of reasons out there. - Also bands are just less, intimidating. Less hardcore-lifter looking. Granny is far more likely to engage with resistance bands (hell yea, granny). - Also not everyone wants the aesthetics of a gym in their house/apartment.
@@Siberius- You covered the reasons very well. One alternative to a jack is to use slightly larger plates on the inside, then additional ones can just slide on. I use this trick at my local gym, where they have two different brands of plates in circulation. If you are renting, the annual cost of space dedicated for a home gym can exceed a gym membership very quickly. Where I live, apartments run around CHF 300 per m2 and year (about USD 30 per square foot and year). A resistance band setup can be put away easily, and share space with e.g. a couch table.
@@goblinsgym - Yea the bumper plate on the inside. The thing is that ALL my plates are bumper plates (of the same dimension), because they don't clang around like iron plates do, and I wanted a silent gym set-up (hence my crash pads). I also went the space-saving route, within reason. I have bumper plates in a toaster rack. A trap bar that leans against the wall out of the way (though not as space-saving as what you have!), and the crash pads & little platform, too. Then for upper body I have the Khanh Trinh adjustable foldable pull up bar that I suspend gymnastics rings from, that also just leans up against the wall when not in use (though mine stays out, because it's fun, and I hang from it a lot, especially first thing in the morning). Then little bits and pieces like a loading pin and a large diameter PVC pipe & a martial arts belt for fun wrist stuff. Could be worse! like a giant power rack in the living room. Iron weights clanging on a barbell. Slamming the barbell into J-cups or onto safety arms from my upper back. Horse stall mats for deadlifts.
Noticed any wear on the bands from that central block of wood?
The edges are rounded, and there is not much movement near the center point of the band. My bands don't look pristine, but I train hard and often.
How about a half round pvc pipe attached to the wood to minimize any friction from the wood? I like you have rollers to minimize wear of the bands on the Bandbox, but the wooden block seems to be a contradiction to that.
@@kma5699 Since this is the center of the band, there isn't much movement.
That ain't no squat pattern. That's a deadlift pattern.
A lot of bent-over hip-hinging posterior-chain action going on here. For a squat pattern you want your hips much lower, your torso far more upright the whole time (not just the chest up), and then it's just going straight up with leg-drive, primarily using those quads the whole time.
This thing looks awesome. Very space-saving! my only issue is that I want the deep stretch initial part of the concentric to be the hardest part, since that's the most important part of the concentric lift, and with regular weights it means far less weight can be used. I really like this thing though.
That's why I call it a deadlift / squat. You can vary your position to some extent. I have wonky knees, so even my squats tend to be more hip loaded. Take a look at my page or channel for other leg exercises.
Compared to an actual trap bar (especially when people cheat themselves by using the high handle), you get more ROM with this exercise.
Resistance bands have lower resistance at the start. Shortening the band with the block in the middle means that you get some resistance from the start. For me the resistance curve "hurts good".
Another point is the ratio of concentric vs. eccentric resistance. My box uses ball bearing rollers, so there is little friction. With conventional foot plates, you have the band rubbing against the plate, reducing eccentric resistance. More eccentric load = more growth.
@@goblinsgym - I was referring to 0:22
Yes, when I squat with a trap bar I stand on a smaller platform box so as I can get down as low as I want to.
Ball bearings is awesome. Bands are rather grippy.
Nice, but those handles should already be a foot off the ground for we older trainers.
I am 57 myself, and wouldn't call myself overly mobile. At 5'6" I am built low to the ground, though - one reason for my channel name ;-)
The reason that I shorten the band is to get resistance from the bottom of the ROM for more stretch-mediated hypertrophy. You can make the start easier by NOT inserting the wood block in the middle - this will give you almost a foot of slack on each side. You can use the included wood pins for something in between.
If you have weak legs and poor mobility that is something you need to work on.
@@giovannisoave9634 Indeed. However, I don't think it is a good idea to make mobility a gating item. For older trainees, sometimes you have to pick your fights. The priority should be to improve strength in a useful range of motion and build muscle mass. As an example, my wrists and shoulders don't appreciate the front rack position, and my bony shoulders and wonky knees don't like high bar squats either. I do zercher or low bar squats, and try to gradually improve my range of motion. Adjusting band length is a good way to support incremental improvements.
Another issue I see is not having enough different exercises in the rotation. Constantly hitting the same exercise is a sure recipe for overuse injuries and imbalances. Zercher squats train adduction, unilateral leg presses (see my channel) require some abduction. This variety requires a bit more equipment (bands, Band Box, EZ curl bar, squat belt), but the investment is quite modest, and you don't need expensive dedicated space like for a squat rack.
Why not just get a trap bar?? 🤔
I personally have a trap bar for my squat and deadlift movement patterns (not the same thing), but I'd say the most likely reasons are that:
- A trap bar also requires buying plates, which is expensive.
- It all takes up far more space (ESPECIALLY my Rogue trap bar, it's god damn huge).
- The equipment is unwieldy and heavy if it needs to be moved around, as opposed to having a specific location it can stay in.
- Lifting weights with a trap bar can be very loud, so that doesn't suit everyone's living situation (I use crash pads).
- Loading and unloading a trap bar with the weight can be varying degrees of work. A deadlift jack on crash pads can be tricky, and a deadlift jack doesn't even fit my trap bar, because its thickness is more like an axle bar where the jack would go, and axle bar jacks like, DON'T exist, which is super god damn interesting. Like, why. Surely there's some slight market for it... in gyms that have axle bars, they just have their own rough DIY project one to fulfil their own demand lol.
I use a dead-wedge (rather than a change-plate).
But yea, lots of reasons out there.
- Also bands are just less, intimidating. Less hardcore-lifter looking. Granny is far more likely to engage with resistance bands (hell yea, granny).
- Also not everyone wants the aesthetics of a gym in their house/apartment.
@@Siberius- You covered the reasons very well. One alternative to a jack is to use slightly larger plates on the inside, then additional ones can just slide on. I use this trick at my local gym, where they have two different brands of plates in circulation.
If you are renting, the annual cost of space dedicated for a home gym can exceed a gym membership very quickly. Where I live, apartments run around CHF 300 per m2 and year (about USD 30 per square foot and year). A resistance band setup can be put away easily, and share space with e.g. a couch table.
@@goblinsgym - Yea the bumper plate on the inside. The thing is that ALL my plates are bumper plates (of the same dimension), because they don't clang around like iron plates do, and I wanted a silent gym set-up (hence my crash pads).
I also went the space-saving route, within reason. I have bumper plates in a toaster rack. A trap bar that leans against the wall out of the way (though not as space-saving as what you have!), and the crash pads & little platform, too. Then for upper body I have the Khanh Trinh adjustable foldable pull up bar that I suspend gymnastics rings from, that also just leans up against the wall when not in use (though mine stays out, because it's fun, and I hang from it a lot, especially first thing in the morning). Then little bits and pieces like a loading pin and a large diameter PVC pipe & a martial arts belt for fun wrist stuff.
Could be worse! like a giant power rack in the living room. Iron weights clanging on a barbell. Slamming the barbell into J-cups or onto safety arms from my upper back. Horse stall mats for deadlifts.