Barbell squat with Thera-Band elastic bandStrength and conditioning professionals have been adding elastic resistance bands to traditional squat and bench press exercises. It’s thought that adding elastic bands to these traditional barbell exercises will increase force output. Researchers at Loyola Marymount University in Los Angeles published a paper in the Journal of Strength and Conditioning Research that quantified the force production of thick elastic bands during elastic-augmented barbell exercises.

The researchers noted that the exact loading pattern provided by elastic bands needs to be quantified for programming optimal exercise variables. They were concerned with 3 variables: the thickness of the bands, the attachment of the band, and the exercise performed. The researchers attached different thicknesses of bands as they would be used during a bench press or squat. Four elastic band lengths were used for bench press compared to 2 lengths for the squat. Elastic force was determined as the bands were stretched 200 to 300%, and prediction equations were calculated. As expected, the bench press set-up (4 band length equivalents) produced about twice as much force and slope as the squat (2 band length equivalents).

It’s important for practitioners to know the volume of exercise during a combined free weight plus elastic band exercise. The authors suggest that practitioners must consider 5 factors when determining the elastic load: 1) thickness of the elastic band, 2) attachment technique, 3) type of exercise, 4) anthropometrics of lifter, and 5) manufacturer of the band. The force production of Thera-Band Elastic Bands can be downloaded in PDF format here.

The authors explained how elastic resistance can enhance traditional barbell exercises: “During the deceleration phase near the end of the movement, the lifter continues to maximally recruit motor units rather than nervous system inhibition.” They proposed that higher rates of force development occur during the middle phase of the exercise, along with a subsequent decreasing rate of loading at later phases of multijoint exercises. The authors suggested, “Adding elastic band resistance therefore allows for a variable resistance pattern that might better match explosive mechanics…”

Reference: Shoepe TC, et al. Elastic band prediction equations for combined free-weight and elastic band bench presses and squats. J Strength Cond Res. 2010 Jan;24(1):195-200.

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