Mini Resistance Band - Red 14kg Resistance
- 2080mm x 12.5mm x 4.5mm (2.08m or 41″ is the standard gym band length)
- Resistance of approximately 14kg per band – see below for full details on resistance
- Rotator Cuff work – internal rotation, external rotation, abduction – can all be performed when the band is anchored.
- Scapular stability – either use one band tied to a squat rack or rig and work on your scapular stability and activation.
- Deltoids – Side raises, front raises and band ‘dislocates’ can be performed to rehab shoulders and keep them working optimally.
- Triceps – light for ‘skull crushers’
The red mini resistance band is a great band for warming up joints, rehabbing injuries and general mobility work. There are also a few options for strength work like squats, deadlifts as well as for pull ups and dips.
- 2080mm x 12.5mm x 4.5mm (2.08m or 41" is the standard gym band length)
- Resistance of approximately 14kg per band
You can use the red mini resistance band for the following mobility work:
- Rotator Cuff work - internal rotation, external rotation, abduction - can all be performed when the band is anchored.
- Scapular stability - either use one band tied to a squat rack or rig and work on your scapular stability and activation.
- Deltoids - Side raises, front raises and band 'dislocates' can be performed to rehab shoulders and keep them working optimally.
- Triceps - light for 'skull crushers'
The red mini resistance bands will offer some light resistance if you can anchor them to the floor for weighted pull ups.
If you are new to pull ups they will offer a small amount of assistance. Essentially they'll take around 10-12kg of your bodyweight (decreasing the closer you get to the top of your pull up)
When using a mini resistance band for a pull-up the band will be stretched to approx 42" when at the bottom of the pull-up and still be stretched to around 24" at top of pull-up (Figures for athlete who's approx 5ft 7" - taller athletes will stretch band further). Given that the table below gives an approximation of how much weight the band will take from your body when used to assist with pull-up training:
|Band Colour||Slack taken (2" Stretch)||Top of Pull-Up (24")||Bottom of Pull-Up (42")|
The mini resistance bands are quite thin so strength work is limited. You can attach to a bar for deadlifts as shown in the picture (you will need to stand on the band when deadlifting). The resistance you get will depend on how tall you are (the taller you are, the more stretch/resistance). The tension will kick in from just below the knee (depending on band colour) and reach maximum at lockout (the closer you get to lockout the more resistance you will feel), so good for use when working on deadlift lockout training. Weights below are a guide to give you an idea.
A great strength exercise you can do with the mini resistance bands is hamstring curls. It's super important to have great hamstring strength and hamstring curls are a great accessory exercise for olympic weightlifting and powerlifting! Tie the band around a rig or post at the base, wrap it round both ankles and lie down face to floor with some tension on the bands and curl away! 3-4 sets of 25 with good contraction at the top (remember to not arch your lower back!) and you'll know about it the next day! Great for knee health and overall posterior chain work.
Deadlifting with 1 x Band:
|Band Colour||Deadlift Lockout||At Knee|
Squatting with Bands Tension (2 Bands):
If you are squatting with bands you may want to look at slightly thicker bands. A typical range for accommodating resistance is 50-60% of your 1RM in weights plus 25% in band tension, so if you squat 200kg you'd put 100kg on the bar and add 50kg worth of bands. This is just a guide. Please read up on accommodating resistance for sets and reps, though 10-12 sets of 2 are quite common. Below is the approximate amount of tension when using 2 bands. Bands will be stretched approx 38" for a 5ft 10" lifter. Make sure that bands are still under tension at bottom of squat. You can loop a bit extra of the band around the bar if it's not under tension at the bottom, or you want to add a few more kilos of resistance. Weights below are a guide to give you an idea.
|Band Colour||Top of Squat (Approx 38" Stretch)||Bottom of Squat (Approx 2" Stretch)|
|2 x Orange||13kg||8kg|
|2 x Red||24kg||14kg|
|2 x Black||40kg||22kg|
|2 x Purple||55kg||31kg|
|2 x Green||85kg||47kg|
|2 x Blue||122kg||69kg|
Great when used with our resistance band pegs (as per picture)
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