Strength Band Workout

Strength bands provide resistance when being lengthened AND also when shortening. They provide their highest resistance when at their longest which just happens to be where exercises using standard weight exercises are “easiest”.

Using a Deadlift as an example the toughest part of the lift is usually taking the bar off the floor. However, using bands, this point of the lift is easiest as the band is at its shortest. The top of the Deadlift is hardest with bands as the band is at its highest point of tension.

Enough explaining Mark we want our workout!!!

Ill explain all the exercises below. Heres thelist of exercises first:

A: Squat and Press

B: Bent Over Row to Bicep Curl

C: Band Resisted Press-Ups

D: Band Pull Through

E: Half Kneeling Pallof Press

SQUAT AND PRESS

Looping the band under the middle of both feet and through the palms, facing up, and point the elbows forward. Slowly lower into the Squat, sitting the hips down and back. Once at the bottom of the movement drive the feet into the floor and extend the knees, hips and elbows driving the band overhead. Return to the start point under control and repeat.

Complete 12-15 reps over 3-4 sets with 45-60s rest between sets.

BENT OVER ROW TO BICEP CURL

This combination move is an awesome way to hit the upper back and biceps. Loop the band under the feet and hold either side – the lower you hold the greater the tension. Hingle at the hips, keeping the back straight. Pull the elbows close to the body squeezing the shoulder blades together at the top. Lower under control. At this point stand back up and curl the wrists towards the shoulders, again lowering slowly.

Complete as many reps as your bicep curl will allow without adjusting the tension for 3 sets, resting 45-60s between sets.

BAND RESISTED PRESS-UPS

These can, of course, be performed without the band across the upper back. You can alos perform these from kneeling or on an elevated surface like a bench or counter-top if at home. The band here makes the final third of the movement more challenging. This tends to be the easiest part so this variation really adds intensity to the movement.

Ensure your palms are over shoulder width apart, back is neutral, core braced and lower your chest towards the floor between the hands. Get as low as you can and power back up aiming to lock the elbows.

Target 6-10 reps over 3-4 sets with 45-60s rest between sets

BAND PULL THROUGH

A great alternative to Deadlifts for hitting the posterior chain of muscles (your back and bum!). Ensure your anchor point is secure enough to take the tension. Last thing you need is a coffee table tackling you!

Step away from the anchor point to adjust tension. Holding the band securely in front of the hips “reach” back towards the anchor, hinging at the hips. From here drive the hips forward until upright and squeeze the butt cheeks hard.

Be wary not to pull with the arm. Let the hips do the work!

Perform for 15-25 reps over 2-3 sets with 30-45s rest between sets.

HALF KNEELING PALLOF PRESS

I’ll say it again – ensure the anchor point is secure and can take the tension from the band.

Half kneeling, as per the video clip, hold the band directly in front of the tummy. For added resistance, move further away or use a thicker band. Slowly move the band towards the body and extend the arms again. Your core muscles will actively try to resist rotating towards the anchor under tenson from the band.

Ensure to brace the tummy and avoid arching your lower back excessively and keep the butt cheek on the back leg clenched to help stabilise the hips.

Perform 8-10 reps each side for 2-3 sets with little to no rest as you alternate sides.

AND THAT’S IT!

As always, if you’ve read this far and enjoyed this post I’d love a share on your social media page, no matter where that is. Spreading the love and all that.

If you try this workout or even some of the exercises as part of another routine I’d love to hear form you.

Mark