6 Resistance Band Exercise routines To Get Stronger

The most important knock on resistance bands is after a positive stage, they’re ineffective for developing energy. They solely come so thick they often solely stretch to date sooner than the band breaks. Versus the barbell the place you’ll keep it up together with plates.

Nonetheless using them for accent exercises will help improve your lifting numbers in your squat, bench and deadlift by engaged on weaker elements of the elevate by giving extra assist or resistance in the middle of the elevate itself.

Certainly one of many advantages of bands is that they don’t rely upon gravity for resistance so you’ll be able to do numerous exercises at utterly totally different angles and would possibly add them to most dumbbell, kettlebell or barbell exercises.

Using bands is an efficient method in order so as to add choice to your routine and it gives your joints a break from the mounted pounding of gravity and the barbell.

Take into consideration together with these band exercises to your routine for a stronger you

Deadlift accent

 A. Half kneeling minimize up stance Pallof Press

Two parts for increased deadlifting are full-body rigidity and hip mobility.

And performing this practice sooner than deadlifting will help “prime” your muscle tissue (similar to plyometric jumps sooner than squatting) throughout the core to providing the pressure wished to protect your spine whereas teaching your hip mobility too. (1)

Furthermore, the adductors, along with the hamstring act as a result of the brakes on the eccentric part of most leg exercises. So, defending them sturdy and mobile is in your most interesting curiosity.

The trick proper right here is to not fatigue your core sooner than lifting heavy nonetheless to hearth it up. Doing 20-30 seconds (or 8-12 reps) on all sides sooner than you pull is masses.

As an illustration:

1A. Half Kneeling Break up Stance Pallof Press 15 seconds all sides

1B. Deadlift variation 3-5 reps

 B. Horizontal band resisted deadlift

Discover- Loop the band throughout the middle of the bar sooner than your put plates on.

Do you have to’re an expert deadlifter you’ve heard the phrases ‘squeeze your armpits,’ ‘chest up” or ‘pull the slack out of the bar.’ All these phrases activate the lats.

Lats are a critical participant inside the deadlift. Holding them “tight” sooner than and in the middle of the pull retains the bar touring on a straight path and the spine neutral, which is vital for a stronger and safer deadlift.

This practice encourages a superb starting place primarily forcing the lifter to tug slack out of the bar on account of within the occasion you don’t, the bar will get away from you. And that could be embarrassing.

Do this switch on the upper physique, squat days or change your frequent deadlifts within the occasion you’re having problem defending your lats tight.

Pairing this in a superset with a hamstring variation will truly hammer your backside.

As an illustration,

1A. Band resisted deadlift 6- Eight reps (use 70-80% 1 RM to start with)

1B.  Hamstring curl variation 8-12 reps

Or when you want to assault your increased once more and lats try this superset on for measurement.

1A. Band resisted deadlift 6-Eight reps

1B. Straight arm cable pulldown 8-12 reps

Squat accent

 A. Band spherical knees squat

Knees caving in excessively or knee valgus in the middle of the squat is a typical squat error and one the lifter can’t inform is happening. Enter the looped band throughout the knees to ‘feed the dysfunction’

That’s what’s generally known as reactive neuromuscular teaching or RNT.

RNT makes use of exterior resistance to turning on an automatic response which on this case is to push the knees out.

RNT exercises improve stability and help clear up faulty movement patterns by utilizing instinct, as a result of the physique resists and reacts to the resistance of the band.

In case your knees are caving in in the middle of the banded squat, you’ll study it.

And one different revenue is it will encourage you to maintain up full-body rigidity inside the hole. To extra enhance this affect, use a 3-second pause on account of combining a pause with the band will help restore any squat strategy factors.

This may be utilized as an adjunct movement on leg day or your major squat movement within the occasion you’re having factors alongside together with your knees caving in under heavyweight.

As an illustration,

1A.  Paused squat with a band above knees (3-second pause) 6-Eight reps

1B. Lateral band walks 15 reps on all sides.

B. Band spherical waist

Do you have to’ve noticed a weight shift to no less than one side all through your or teaching companion’s squat, using RNT will help restore this faulty pattern too by as soon as extra feeding the dysfunction.

Some causes for a weight shift inside the squat are-

  • These with Femoral Acetabular Impingement (FAI) on any given side will block/impinge sooner on that side and causes the shift as a sort of compensation.
  • Lack of kinesthetic consciousness or unaware of your physique’s place whereas squatting.

Each technique, using RNT will help clear this up. This system is most interesting used for any type of dumbbell/kettlebell squat as you’ll tie the looped band throughout the squat rack. Otherwise you most likely have a training companion, they’re going to anchor a band for you.

As an illustration,

1A.  Goblet squat with a band spherical waist 8-12 reps

1B.   One arm resistance band row 12-15 reps on both aspect

Bench Press Accent

A. Dumbbell bench press with bands


  • Relying in your energy, wrap a lightweight to common resistance band spherical your once more similar to you’re putting on a backpack
  • Keep the ends of the band in your arms, making certain they’re free adequate to hold the dumbbells
  • Seize the dumbbells and lie down on the bench

The resisted dumbbell bench band press lets you drawback the differ of motion the place you and the band are strongest to help assemble lockout energy. (2)

Do this as an adjunct practice on increased physique days.  Use dumbbells you’ll press for 12-15 reps or spherical 50% 1RM.

As an illustration,

1A.  Dumbbell bench press with bands 8-12 reps

1B. Band pull apart 12-15 reps

B. Band-assisted Bench Press

Do you have to’re having problem on the bottom of the bench press this practice is for you.

When the band stretches as you lower the bar, it helps brings your arms once more collectively and helps elevate the bar off the chest as a result of rebound affect of the band.

Furthermore, whereas inside the bottom place the band assists the shoulders in horizontal abduction which makes the burden easier and (may) help you to make use of additional weight.

There are two strategies you’ll be able to do that

  • Use a load of 90% 1 RM and with use of a spotter go till technical failure
  • Use a load of between 70-85% 1 RM to develop hypertrophy

Pairing this with a band practice in a superset works properly.

As an illustration,

1A.  Band assisted bench press

1B.  Band bent over row 12-15 reps

 Wrapping up

Using bands for assist, extra resistance or to clean up weak spot will present assist to get stronger and protect you injury-free longer. And being injury-free leads to additional optimistic elements and better lifting numbers for you.

Nothing unsuitable with a bit additional flex time.

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