For some time now I’ve been considering adding a few bands to my slowly expanding home gym setup. There are now several varieties on the market including Jump Stretch, Nazareth Barbell, Critical Bench (bungee bands) and IronWoody. I decided to test out the IronWoody bands; which are slightly cheaper than the competitors and a little easier to find in the UK (if you’re in the UK, they’re available from London Kettlebells).
The primary benefit of bands is the ability to alter the strength curve for a particular exercise, so as to suit the individual lifter. However, there is another feature that appeals to me just as much: the ability to create custom exercises which don’t necessarily require the use of weights at all. A few of the ones I am keen to test out:
TKE (Terminal Knee Extension)
Helps to strengthen the VMO. Often overlooked by powerlifters who squat with the emphasis on the hamstrings and hips. This is prehab for the knees.
See: 5 More Movements for Rapid Strength Development – Dave Tate
Band Good Morning
I first saw these on the Westside Dead Lift Secrets DVD, though the guys at Westside Barbell have undoubtedly been doing these for a long time.
To do them, simply anchor one end of the band with your feet and loop the other end over your head (so it sits on the back of your neck). Perform Good mornings as usual.
Band triceps pushdown
A great finisher or addition to a feeder workout.
See: 7 More Movements for Rapid Strength Development – Dave Tate
Band pull-through
Many cable exercises could be done using bands, and this is definitely on the shortlist.
Band pull-apart
See: 7 Movements for Rapid Strength Development – Dave Tate
NB: thinking about cheese and bacon pull-aparts really doesn’t help this 🙂
Band curl
Hit the hamstrings from several different angles. Another one for feeder workouts or a quick warmup.
See: 7 Movements for Rapid Strength Development – Dave Tate
Naturally there are many, many more exercises that can be done with bands, as well as the regular addition of bands to the big three. Looking forward to trying them out.
Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.
Cheers.
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