Banded Barbell Squats
Targets: Glutes and explosive power
"Banded squats offer more resistance at the top range of motion, and less at the bottom, which is again critical, especially with taller athletes," Saunders says. "The added component of the bands is to increase motor unit recruitment and speed as you squat through the extra band resistance."
Start with the weighted barbell on the rack. Attach one end of a resistance band to the left side of the barbell and the other end of the band to the bottom of the rack. Repeat with another band on the right side. With feet shoulder-width apart, hold the barbell across your upper shoulder blades with an overhand grip. Engage your core, lower down to a squat, and then drive the barbell back up. Do three sets of 8 to 10 reps once a week.