• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • Strength
    • Best Home Gym Machines
      • Best Functional Trainers
      • Best Squat Racks
      • Best Budget Home Gym Equipment
      • Best Cable Machines
      • Best Weight Benches
      • Best Smith Machines
      • Best Smart Home Gyms
    • Best Barbells
      • Best Budget Exercise Bikes
      • Best Budget Barbells
      • Best Powerlifting Barbells
      • Best Barbells For Women
    • Best Kettlebells
      • Best Adjustable Kettlebells
    • Best Dumbbells
      • Best Adjustable Dumbbells
    • More Strength Equipement
      • Best Resistance Bands
      • Best Weight Plates
      • Best Bumper Plates
      • Best Slam Balls
      • Best Weighted Vests
      • Best Weight Sleds
      • All Other Strength Equipment
    • Training
      • Exercise Guides
        • Deadlift
        • Bench Press
        • Back Squat
        • Overhead Press
        • Lat Pulldown
        • Shoulder Exercises
        • Chest Exercises
        • Ab Exercises
        • Quad Exercises
        • Biceps Exercises
      • Training Guides
        • Beginner’s Guide to the Gym
        • How to Build Muscle
        • Guide to Muscle Hypertrophy
        • How to Train on a Cut
      • Workouts
        • Back Workouts
        • At-Home Workouts
        • Chest & Back Workouts
        • Full-Body Workout
        • HIIT Workouts
        • Bodybuilding Workouts
        • Farmer’s Carry Workouts
      • Programs
        • 5×5 Program
        • Bodybuilding Programs
        • Push-Up Program
        • Pull-Up Program
        • 5/3/1 Program
        • Powerbuilding Program
        • German Volume Training
        • Build Your Own Program
    • News
      • CrossFit
      • Strongman
      • Bodybuilding
      • Powerlifting
      • Weightlifting
      • HYROX
    • Individual Strength Equipment Reviews
  • Nutrition
    • Best Protein
      • Best Protein Powder for Men
      • Best Whey Isolate Protein Powders
      • Best Protein Powder For Women
      • Best Tasting Protein Powders
      • Best Protein Bars
      • Protein by Goal
        • Best Mass Gainer
        • Best Protein Powder for Weight Loss
        • Best Protein Powder for Weight Gain
        • Best Protein Powder for Muscle Gain
      • Protein by Diet
        • Best Egg White Protein Powder
        • Best Keto Protein Powder
        • Best Organic Protein Powder
        • Best Vegan Protein Powders
    • Best BCAA’s
      • Best BCAA’s for Women
    • Best Fat Burners
      • Best Non-Stim Fat Burners
      • Best Fat Burners For Men
      • Best Curved Treadmills
      • Best Fat Burners For Women
    • Best Pre-Workouts
      • Best Non-Stim Pre-Workouts
      • Best Pre-Workout for Women
      • Best Pre-Workouts for Men
      • Strongest Pre-Workouts
    • Best Creatine
      • Best Creatine Gummies
      • Best Creatine For Women
      • Best Creatine for Men
    • Other Nutrition Products
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Electrolyte Supplements
      • Best Greens Powder
        • Best Greens Powder for Pregnancy
      • Best Meal Delivery Services
        • Best Budget Meal Delivery Services
        • Best Vegan Meal Delivery Service
        • Best Healthy Meal Delivery Service
        • Best Meal Delivery Service for Weight Loss
        • Best Paleo Meal Delivery Services
        • Best Multivitamins for Women
        • Best Multivitamins for Men
        • Best Supplement Stacks
        • Best Multivitamins
    • Guides
      • Diets
        • Carb Cycling
        • Vertical Diet
        • Reverse Dieting
        • Carnivore Diet
        • Ketogenic Diet
        • Intermittent Fasting
        • IIFYM Diet
      • Muscle Gain
        • How to Dirty Bulk
        • Go From Cutting to Bulking
        • Eat These Carbs
        • How to Eat for Muscle
      • Fat Loss
        • Macros for Fat Loss
        • Calorie Deficits
        • Natural Fat Burners
        • Cut 2 Pounds Weekly
      • Supplement Guides
        • Pre-Workout
        • Whey Protein
        • Mass Gainers
        • Greens Powders
        • Creatine
        • BCAAs
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
    • Individual Supplement Reviews
  • Conditioning
    • Best Treadmills
      • Best Manual Treadmills
      • Best Compact Treadmills
      • Best Budget Treadmills
      • Best Treadmills Under $2000
      • Best Treadmills Under $1000
      • Best Treadmills For Tall People
      • Best Commercial Treadmills
      • Best Under Desk Treadmills
    • Best Rowing Machines
      • Best Water Rowing Machines
      • Best Budget Rowing Machines
      • Best Compact Rowing Machines
      • Best Foldable Rowing Machines
      • Best Air Rowing Machines
    • Best Exercise Bikes
      • Best Recumbent Bikes
      • Best Folding Exercise Bikes
      • Best Exercise Bikes For Seniors
      • Best Air Bikes
    • Best Ellipticals
      • Best Budget Ellipticals
      • Best Compact Ellipticals
      • Best Rear Driving Ellipticals
      • Best Ellipticals For Seniors
      • Best Under Desk Ellipticals
      • Best Ellipticals Under $1000
    • Other Conditioning Products
      • Best Jump Ropes
      • Best Plyometric Boxes
      • Best Speed Sleds
      • Best Agility Ladders
      • Best Vertical Climbers
      • Best Commercial Stair Climbers
      • Best Affordable Stair Climbers
    • Individual Cardio Equipment Reviews
  • Recovery
    • Best Cold Plunges
    • Best Saunas
      • Best Infrared Sauna
    • Best Massage Guns
      • Best Mini-Massage Guns
    • Best Compression Boots
    • Best Back Massagers
    • Best Massage Chairs
    • Other Recovery Tools
      • Best Inversion Tables
      • Best Vibrating Massage Rollers
      • Best Massage Balls
      • Best Ice Wraps
      • Best Foam Rollers
    • Recovery Guides
  • Fitness Accessories
    • Fitness Tech
      • Best Fitness Apps
        • Best Weightlifting Apps
        • Best Workout Programs
        • Best Cycling Apps
        • Best Treadmills Apps
        • Best Workout Streaming Services
        • Best Workout Apps
        • Best Running Apps
    • Best Bluetooth Earbuds
    • Best Digital Scales
      • Best Smart Scales
    • Best Fitness Trackers
      • Best Heart Rate Monitors
      • Best Pedometers
      • Best Stopwatches
    • Apparel
      • Best Running Shoes
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Gym Shorts
      • Best Sports Bras
      • Best Trail Running Shoes
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
      • Best Lifting Chalk
      • Best Dip Belts
      • Best Pull Up Assist Bands
      • Best Lifting Belts
  • Community Forum
Home » Exercise Guides » 4 Hanging Band Exercises That Can Improve Your Powerlifts

4 Hanging Band Exercises That Can Improve Your Powerlifts

Swinging, dangling weights might be the boost you need.

Written by Shane McLean
Last updated on August 16th, 2023

Remember the ‘functional training’ craze when people were squatting and pressing on all kinds of unstable surfaces? Barbell squats on Swiss balls? The thought was they achieved better muscle activation and being unstable was more ‘functional’.

The idea of adding instability to lifts is sound, but in some cases it is poorly executed and dangerous. Some of these attempts at instability training belonged more in the circus than the gym.

But there is a better way. A way that gives you all the instability you can handle while improving your strength and technique at the powerlifts.

It’s the hanging band technique.

Editor’s note: This article is an op-ed. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

What Is Hanging Band Technique?

The hanging band technique is hanging plates or kettlebells from a barbell using looped bands. The hanging weights create instability due to the weight bouncing and moving around while lifting.  

This method works for most barbell exercises except for the Olympic lifts.

resistance bands featured
Goolia Photography/Shutterstock

The Benefits of Hanging Band Technique

Why would you consider such a ridiculous exercise? First off, look, it’s not ridiculous. Be nice. Also,

  • Strength and hypertrophy gains due to the larger motor unit recruitment and increased time under tension.
  • Performing these lifts fast will make the lift difficult. Slowing down (which you will need to do) will make you more aware of deviations in form and help improve your technique.
  • They make for great transition exercises from rehab due to the instability and increased motor recruitment of your stabilizer muscles.
  • They can be easier on your joints because the instability and unpredictable movements of the barbell force you to tighten up every muscle and maintain good form throughout the set.  

Programming And Form Suggestions

Spreading the same load between more bands will cause smaller and more frequent movements back and forth. Loading the same weight onto a single band creates fewer yet larger movements back and forth.  

The more on point your form is, the less the bar will move, allowing you to handle greater resistance with more control.

You should be able to handle 80-90% of the load you can normally handle on a given lift (for the prescribed reps, of course, not your 1RM). But don’t overdo this method, as it is taxing on the nervous system. For instance, if you squat twice per week, then consider doing HBT once every two weeks.

This is an advanced technique, but it is effective for reinforcing better form to beginners. Lightening the load and doing more reps is advisable here. There is no need for fancy programming with HBT, anywhere from 3-5 sets and 4-8 reps as part of your accessory routine works well.

Incorporate these four exercises into your accessory routine to build more strength and reinforce technique. Brush off the weird looks you’re going to get when people are wondering what you’re doing.

https://www.youtube.com/watch?v=gxV9cJPMPks

Hanging Band Back Squat

To get stronger at squatting you need to put some serious weight on the bar and grind. Sometimes the grind makes your lower back and knees wear down. Plus, at times good technique goes by the wayside when chasing more weight. (I know you’re guilty of this, don’t pretend.)

The hanging bar back squat lightens your load on your spine and knees but there is no loss of intensity due to the instability of the barbell and the increased time under tension.

You’re forced to use strict and controlled squat mechanics and to keep the weights from moving in an uncontrollable fashion. This gives you a challenging stimulus to your lower body at a lighter weight. A win-win for your back, knees, and gains.

https://www.youtube.com/watch?v=CRPgMf4YUj4&feature=emb_title

Tall Kneeling Overhead Hanging KB 

The big 3 require hip, ankle, and shoulder mobility as well as plenty of core and shoulder stability. If you have problems in any of these areas, this exercise will help.

The tall kneeling improves hip mobility and core stability, while isometrically holding the hanging kettlebells over head gives you a large dose of shoulder stability while increasing your proprioception demands.

If you have any shoulder issues that don’t require surgery this can be an excellent injury rehab exercise for problems related to shoulder instability and it’s a great balance exercise. (But check with your doctor or physical therapist before trying new exercises.)

Holding for 30-60 seconds will be a challenge you’ll enjoy.

[Related: Why You Should Try Lifting Weights from a Kneeling Position More Often]

https://www.youtube.com/watch?v=S-HC0P3dDrc

Bench Press with Hanging Band Technique

Tightness, tension, strength, and control are always required for powerlifting and the HBT technique can proide this in spades. The HBT bench press can do great things to improve your technique, stability, strength, and joint health.

Like the squat and deadlift, you cannot always add more weight and reps to your bench without repercussions. The HBT is another method to improve your technique and strength without losing any intensity.

HBT bench press helps improve your body positioning and movement mechanics by making you more aware of deviations in form due to the movement of the weights. Plus, the increased time under tension does wonders for your pump.

https://www.youtube.com/watch?v=bKXOewWYmc4

RDL With Hanging Band Technique 

For this exercise to be effective, you should perform it on an elevated surface.   

The Romanian deadlift is a fantastic accessory exercise to improve your hip mobility, upper back strength,  grip strength, and the strength and size of your hamstrings. The HBT takes this to a new level for reasons already explained.

Any slight deviations in your hip hinge technique and you’ll receive instant feedback because when hinging, sometimes you are not aware you are favoring one side over the other, or you’re going too quickly, or you’re losing upper back tightness. Think of HBT as a trainer, making sure you’re doing it right.

Wrapping Up

Hanging band technique is one more tool in your toolbox to help improve your powerlifts. Reducing the weight while maintaining intensity gives your joints a break and makes you more aware of any flaws in your technique.

Plus, you’ll be the coolest powerlifter in the gym. 

Featured image via Dr. Joel Seedman on YouTube.

About Shane McLean

Shane McLean is a Certified Personal Trainer who’s worked with a wide variety of clients, from the general population client all the way to ex-Navy seals and college athletes.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap