Support/ X3 Variations


Can I do back squats with the X3?

We actually recommend front squats over back squats! This study details a few reasons that front squats are superior. Gullett, Jonathan C., et al. “A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals.” Journal of Strength and Conditioning Research 23.1 (2009): 284-92.

Can I use the X3 resistance bands without the bar?

The bar and ground plate are specially designed to hold over 500 lbs of force to trigger tremendous muscle growth. Just grabbing a band or stepping on a band with resistance this high will twist your wrists and ankles and cause injury at any meaningful level of force. For more, see this video: { "@context": "http://schema.org", "@type": …

How can I shorten the X3 bands?

We do not currently offer different length bands, but there are many tips in the users group on how to increase range of motion with the existing bands. Shorter people will need a heavier band than taller people of equivalent strength. Many users simply wrap the band around the hook twice which will take up some of the extra slack. There are …

I have shoulder issues and can’t do the overhead press

Upright row is an acceptable alternative for the X3 shoulder press for individuals with sholder issues: { "@context": "http://schema.org", "@type": "VideoObject", "description": "See more on the X3 12 Week Program at https://www.jaquishbiomedical.com/x3-program/", "name": "How to do the X3 Upright Row", "thumbnailUrl": …