There are thousands of different pieces of exercise equipment; however, getting a quality workout does not always require thousands of dollars of gear. Band training is an inexpensive, simple, and effective way to train the body; but it requires knowledge of biomechanics in order to select the best exercises and achieve proper technique.

Band training involves variable resistance. To explain this concept, consider a biceps curl. The biceps is strongest at the top of the movement and weakest at the bottom with the arm extended. Therefore, when using free weights the muscular force of the muscle is different depending on the angle of the joint. Now consider using a band instead of a dumbbell. The band would provide the least resistance when the muscle is at the weakest point; and would provide the most resistance when the muscle is producing maximum force. Thus, variable resistance can be a powerful tool when the biomechanical orientation matches the length-tension curve of the band.

Bands can be used to address just about any performance requirement. This includes interval training, power development, strength acquisition, metabolic conditioning, proprioceptive training, or even sport specific training. Although there are hundreds of exercises that can be performed with bands, here are some of the most effective band exercises for developing strength, power, and endurance.

·Single leg deadlifts/reaches

·Lunge with reach

·Row with staggered stance

·Chest press

·Bent over overhead press

·Bent over overhead row

·Rotations – low to high and high to low

·Resisted static running

Bands may not be the only tool you need to achieve your goals; however, they can be an effective way of supplementing traditional strength training methods. They allow for variable resistance and low compressive joint forces, which can be particular beneficial for those with injuries or joint-related pathology.

Daivd LarsonDavid Larsongraduated magna cum laude with a Bachelors of Science degree in Kinesiology from Arizona State University and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. David is also currently pursuing a Masters of Science in HumanMovement, specializing in both Sports Conditioning and Geriatric Exercise Science. David has played soccer since he was five and continues to play the game competitively today. David loves when his clients tell him how much their lives have been and are improving through fitness.

Image Source:

Leave a Reply