A traditional barbell back squat is a widely used exercise to enhance ones strength and power through hip extension. The squat is a fundamental biomechanical movement that is vital for many athletes to focus on in order to stay competitive in there respective sport. Athletes who excel at running and jumping are very powerful with their hip extension movements.

One way to develop more strength and power in your squat is to combine elastic and free weight resistance. This is a simple and cost efficient technique to employ in almost any facility. In a recent study by Anderson, Sforzo, and Sigg at Ithaca College, results showed significant improvement in the combination of elastic and free weight resistance group [E] compared to the control group [C]. The athletes in the E group improved their squat strength numbers in 7 weeks by an average of 36 lbs compared to 15 lbs in the C group (the Journal of Strength and Conditioning Research, March 2008). The athletes in group E improved their power by almost 3 times more than group C (68.55 watts vs. 23.66 watts).

By utilizing a bungee cord and sufficient connective equipment to the squat bar, the athlete can work through a variable resistance movement. This means that by adding the elastic tension to the bar, there is more resistance at the top of the squat as opposed to the “sticking point”, or the most difficult mechanical angle, of the exercise. By adding variable resistance to an exercise you can stimulate more neuromuscular adaptations; which is the key for the gains demonstrated in this study.