Adding the Load Just Above Sticking Point Using Elastic Bands Optimizes Squat Performance, Perceived Effort Rate, and...

Area of Science:

• Sports Science
• Biomechanics
• Exercise Physiology

Background:

• Variable resistance training with elastic bands (EB) can modify exercise intensity.
• The effectiveness of EB placement relative to the sticking point in squat exercises is not fully understood.

Purpose of the Study:

• To analyze external (load, repetitions) and internal (heart rate, blood pressure, perceived exertion) load variables during squat exercises.
• To compare the effects of weight plates (WP) and EB applied at different points in the range of motion.
• To determine if EB applied above the sticking point optimizes squat performance.

Main Methods:

• Twenty physically active males participated in familiarization and assessment sessions.
• Six squat exercise conditions were randomly performed: three with WP and three with EB.
• Resistance was applied with EB at the individual's sticking point, identified by knee joint angle.

Main Results:

• Elastic bands allowed 8 more repetitions than weight plates at the standing position with the same load.
• Applying EB load above the sticking point significantly increased kilograms used by 24.7% and allowed 3 additional repetitions.
• Internal load measurements indicated that EB application could significantly reduce perceived exertion and/or physiological stress.

Conclusions:

• Elastic bands are a suitable device for loading the bar in squat exercises for fit young men.
• Strategic application of EB at different points in the range of motion can help overcome the sticking point.
• Elastic bands offer potential for maximizing performance and modulating cardiovascular and perceptual responses during squats.