There is no shortage of info on the web showing how Resistance Bands can be used to get you stronger using the band to ADD resistance. Given max strength is the primary goal it is no surprise that the Bench Press, Squat, and Deadlift are the primary exercises used – but they can be used for so much more than just max strength. This article will show just some of the ways you can boost power, develop postural strength, and move in different ways to get truly athletic!
I’ll explain how resistance bands can be used to provide:
- Assistance
- Eccentric Overload
- Postural challenge
Assistance
There are 3 main ways resistance bands provide this. Most commonly they’re used to allow an ‘over-speed’ component which is great for tapping into fast twitch fibres. Perhaps more useful and important though, is that they can be used to reduce the demand of an activity, making them both a great teaching and de-loading tool.
- Push ups with band for de-load
- Jumps for ‘over-speed’
- SL Hops for learning
Push Up – Start Position (top) and finish position with band providing assistance to come back up with hands coming off floor
Eccentric Overload
Using bands in this way is a simple and effective way to improve eccentric strength with plenty of potential to individualise exercises. The eccentric overload occurs when the band effectively pulls you towards it, meaning you need to decelerate. Being athletic is about quickly changing positions and accelerating from these positions so improving the ability to decelerate the body is vital.
- Lateral Lunge (Eccentric)
- Squat Drop to Jump to repeated jumps
- Broad Jump (Ecc)
Broad Jump start (top) and finish (bottom)
Lateral Lunge finish position. Start from standing.
Postural challenge
The main way bands can help develop postural strength is to maintain tension on the band with one arm by while performing a different movement with the other arm. This allows you to challenge postural demand and increase time under tension.
- Pull Down w/ Iso Hold (Pull)
- Floor Press w/ so Hold (Push & Pull)
Lat Pull Down w/ Band (mid rep)
By providing Assistance, Eccentric Overload, and Postural Challenge bands have great application beyond max strength lifts. By exploring different movements patterns and ways to challenge the body we can add variety and boost athleticism.