Resistance bands can provide an affordable and versatile workout, which you can perform just about anywhere. In addition, they have some distinct advantages over free weights. Resistance-band training provides resistance in both the concentric phase, which is the lifting phase of a movement, and the eccentric phase, which is the return movement. Weights, however, have some advantages over resistance bands. They usually provide more resistance, and it's easy to determine how much weight you are actually lifting. To get the benefits of both, you can combine free weights with resistance bands. For example, if you only have a set of light free weights, attaching them to bands will provide additional resistance. Body builders use a special type of heavy-duty power band, which can be attached to squat racks and weigh benches. They provide added resistance in the eccentric phase of the movement.
Power Band Squat Workout
Step 1
Place an 80-lb. dumbbell on each side of the squat rack. Loop the power band around the dumbbell.
Step 2
Place a heavy weight plate along each side of the dumbbell to prevent them from rolling.
Step 3
Put the squat bar on the safety rack. Attach the opposite ends of the bands to each side of the bar. Add weight plates to the bar, and use the safety devices to secure the plates in place.
Step 4
Release the safety screws, and step under the bar. Take the bar off the rack, and place it on your shoulders.
Step 5
Bend your knees as if you were about to sit back on a chair. Your hips will be parallel to the floor. Slowly straighten your legs, in a smooth, fluid movement. The band will supply added resistance.
Power Band Incline Press
Step 1
Place a weight bench at an incline, and place two 80-lb. dumbbells on the floor behind and on each side of the bench.
Step 2
Secure the bands to the dumbbells, and place a heavy weight plate along each side to prevent rolling.
Step 3
Wrap the opposite ends of the band around the set of dumbbells you will be lifting.
Step 4
Bend your elbows so that they line up with the center of the upper part of your chest. Inhale to prepare.
Step 5
Exhale and straighten your arms toward the ceiling. Inhale as you slowly return to the starting position.
Tips and Warnings
- You can perform modified versions of these exercises by using light weights with resistance tubes. The bands can be placed under your feet, or under the weight bench. Perform three sets of 8 to 12 repetitions three times weekly.
- Practice the exercise with a lighter resistance to learn proper form. Use a spotter when lifting heavy weight. Don't use light-resistance tubes with heavy weights.
Things You'll Need
- Resistance tubes
- Power bands
- Light weights
- Set of 80-lb. dumbbells
- Weight plates
- Weight benches
- Squat Rack
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