Introduction to the Conjugate System

Max Effort Method Dynamic Effort Method Repetition Effort Method Programming

How to Test, Setup, and Use Bands

Band Setups and Tensions

Squats: Monolift Squats: Squamish Blocks Squats: Re-direct Power Rack Squats: Re-direct Spotter Arms Squats: Dumbbells Squats: 16\u201d Camber Plate Variant Deadlifts: Power Rack Deadlifts: Infinity Rig Rack Pulls: Power Rack Bench Press: Power Rack Bench Press: Safety Spotter Arms Bench Press: Dumbbells Bench Press: Future Press Shoulder Press: Power Rack Shoulder Press: Dumbbells

How to Setup and Use Chains

How to Combine Chains Squat: Chains Set-up Squat: Bands + Chains Set-up Deadlift: Chains Set-up Sumo Deadlift: Chains Set-up Bench Press: Chains Set-up Bench Press: Bands + Chains Set-up

Safety Squat Bar Multi-grip Bar Rogue 16\u201d Camber Bar Buffalo + Bow Bar

Conjugate Training Guide

Section · source pages 42

Squats: Monolift

Source-derived setup details for Squats: Monolift.

Squats: Monolift

source page 42 — Source image: source page 42

source page 42 — Source image: source page 42

Hitching the band (as shown above) is the preferred set up for squatting with bands.

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Source reference

Artifact: bands-manual
Edition: 2026-03-27
Pages: 42
Status: needs_chris_review

Related links

Squats: Squamish BlocksGuide