We’ve all seen them… just hanging on a hook or draped over equipment, looking more like colourful gym confetti rather than a powerful training tool. Perhaps you’ve even used them to stretch, help with pull-ups or even tie down weights (impressive!!!). However, the benefits and application of resistance bands are huge and applicable to everyone.
1. Straight Leg Raise
Setup
- Lie on your back, loop the band around one foot and hold the other end with your hands.
- Pull that leg to vertical position and hold
Execution
- Lift your free leg from the ground to vertical position to meet your leg you are holding with the band
- Once your legs meet, dip the free leg back to the ground and repeat.
2. assisted push up
SETUP
- Loop the band over a suspended hook or gym rig. Ensure the suspension point is secure and will take the weight of the exercise.
- Pull the band over your head and pull down to your waist level, then lower yourself to the ground in a push up position.
Execution
- Complete push ups with hands open faced on ground, hands at shoulder width push up until your arms are fully extended
- Keep knees raised off ground, supporting yourself on your toes.
3. ASSISTED PULL UP
SETUP
- Loop the band over a stable chin up bar
- Pull the band down and hook under one foot, then place over your second foot and cross your feet to lock your legs in position.
- Hands holding the pull up bar
Execution
- Pull your body up from your arms, raising until your chin passes the pull up bar, then lowering to the ground
- Keep your legs locked together by keeping your feet crossed and the resistance band looped under your feet
4. BANDED MONSTER WALK
SETUP
- Hook the band under each foot, and spread your feet apart to shoulder width
- Hold the band in each hand, elbows bent, at the side of your body to make a rectangle shape.
- Now cross your hands over each other to create two triangle shapes to finish the setup
Execution
- Hold your arms in the bent position, and step sideways one foot at a time
5. BANDED GOOD MORNINGS
SETUP
- Hook the band under each foot, stand up tall and place your feet at shoulder width apart
- Pull the band up over your head are rest it on your shoulders (Tip: Do not hook the band around your neck, ensure it rests on your shoulders)
- Hold the band with bent arms
Execution
- Starting from standing position, bend from the hips with straight legs, straight back to a comfortable height, then return to full standing position. Repeat.
6. BANDED PULL APARTS
SETUP
- Hold the band in your hands, arms at chest height extended in front of your chest
- Allow a 15cm loop of the band to extend to the outside of your grip of each hand
Execution
- With arms straight and elbows locked, pull your arms out to the side of your body and chest height
- Return your arms to be outstretched in front of your chest, then repeat
- Ensure your arms stay straight and at chest height during the exercise.
7. Paloff Press
SETUP
- Loop the resistance band around a pole or gym rig and hold the other end of the band with both hands
- Bend your arms at the elbow, claps your hands together with the band held tight
- Bend knees slightly for stability
Execution
- Push your arms out in front of your chest, hands remain clasped together.
- Once full extension is reached, pull your arms back into your chest, arms bent at the elbows.
- Repeat the extension and pull back into chest
8. LATERAL SHUFFLES
SETUP
- Loop the resistance band around a pole or gym rig and hold the other end of the band with both hands
- Loop the other end over your head and pull down to your waist.
- Stand side on to the pole legs wide apart for stability, knees slightly bent.
- Clasp your hands together for added balance.
Execution
- Step to the side, away from the pole, in a crab walk, one foot at a time
- Take 3-4 steps before pausing and returning to the start position. Do not over extend the band 3-4 side steps is sufficient
- Repeat the exercise.
9. band assisted squat
SETUP
- Ask a training partner to help you setup this exercise. You will need two matching resistance bands with the same resistance level
- Loop each band over a suspended weights rig bar.
- Next, hook the loose end of each band under the bar bell ends.
- Stand up tall with the barbell over your shoulders behind your head
Execution
- Keeping your back straight squat down bending at the knees.
- Push from the legs keeping straight back to return to full standing position. Repeat
- Ask your training partner to assist when finishing the exercise.
10. banded SPRINTS
SETUP
- Loop one end of the band around a pole or gym rig
- Loop the other end over your head and down around your waist
- Turn to face away from the pole in a running start position
Execution
- Start running against the band, knees high in a sprint technique
- Allow the resistance of the band find the distance that keeps your sprinting on the spot
- Do not over extend the band