Take your squat to the next level with accomodated resistance training! Bands are a great tool for increasing the weight at the strongest parts of the lift (near lockout) whilst reducing the weight at the bottom of the lift. Bands help you maintain speed and acceleration all the way through your lifts.
- 2 x red mini resistance bands: 2.08m long, 12.5mm wide, 4.5mm thick
- 2 x black monster mini resistance bands: 2.08m long, 12.5mm wide, 6.35mm thick
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 bands will offer some light to moderate resistance if you can anchor them to the floor for weighted pull ups.
When using a 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″) |
|Orange ||4kg ||5.5kg ||7kg |
|Red ||7kg ||10kg ||12kg |
|Black ||11kg ||17kg ||21kg |
|Purple ||15kg ||23kg ||29kg |
|Green ||24kg ||36kg ||44kg |
|Blue ||34kg ||53kg ||63kg |
The bands are perfect for strength work due to the range of thicknesses. 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.
Deadlifting with Bands (as per picture):
|Band Colour ||Deadlift Lockout ||At Knee |
|Orange ||17kg ||10kg |
|Red ||31kg ||19kg |
|Black ||50kg ||32kg |
|Purple ||71kg ||44kg |
|Green ||109kg ||68kg |
|Blue ||160kg ||100kg |
Squatting with Bands Tension:
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)
There are 2 delivery options to UK residents:
-> Royal Mail 48: 2 – 3 day untracked service that costs £3.29
-> DPD Next Working Day: 1 day tracked service with a 1 hour delivery slot that costs £4.99 (excludes NI, Highlands and Islands)
We dispatch orders 3pm every day so if you order before this time on a week day your order will be dispatched that day. Please note neither service is guaranteed in terms of time. Sometimes parcels get delayed which is out of our control, lost packages will of course be replaced or refunded. Please see our Terms and Conditions page for full info.
Free delivery on UK orders over £40 (that’s almost half what you needed to spend before). If you want it next Day it’s a flat £4.99 but drops to £2.99 if you spend over £40. Northern Ireland, Scottish Highlands and Channel Islands will go through Royal Mail rather than DPD – Next day service is not available or guaranteed to these areas, but we send with Royal Mail 48 so there is a 93% chance (according to Royal Mail) that it will arrive in 48 hours. Please note, as per our terms and conditions, the next day service is not guaranteed, nor are you able to claim a refund on non-delivery next day. In the last 12 months 98.5% of our shipments with DPD were either delivered next day or a delivery attempt was made (i.e. if the item wasn’t delivered it was because the recipient was out). That means only 1.5% of items were either delayed or misplaced at the depot temporarily. For full info on your rights please see the Terms & Conditions page.
RETURNS & REFUNDS
We want you to be completely satisfied with your order. It is important to us that you are delighted with your purchase but if for any reason you are not, and feel the need to send the item back, we offer a 60 DAY returns policy, starting from the date of order. If you are not happy or you need to change something, the easiest thing to do is to email us so that we both have a record of it. The delivery slip will have information about returning for an exchange or refund on the back (a short form asking you to write 1-2 words in a box). We are happy to exchange any item for you at no extra charge for UK customers (you will need to cover postage of item sent back to us). Overseas customers will need to pay for postage of the replacement item. If an item is damaged or the wrong item was sent we will usually cover return postage.
For a refund you will need to return your order to us within 60 days of making your order. After this time you will no longer be eligible for a refund. We aim to process your refund the same week it arrives back with us. Items being returned for a refund will need to be returned in new condition and with the original packaging.
If you would like to view our full Terms and Conditions please follow this link.
Our address for exchanges and refunds is:
Unit 8 Coity Crescent
Bridgend Industrial Estate
Items are returned at your own cost. We would recommend UK customers sending 2nd class. If the postage packet is less than 1″ (25mm) thick it can be sent as a large letter, which will be cheaper, at around £1.19 (up to 250g). A shoebox size parcel will cost you around £2.80 to return (under 2kg). These prices are according to the Royal Mail website as of 12th January 2016. You are covered to a value of £20 insurance on this, so if you want extra piece of mind you can get your item sent with a signature at around an extra £1. Please note returning an order is at your cost so it is up to you to decide which service you opt for. If the item fails to arrive with us again that is for you to take up with Royal Mail. We are not responsible for lost returns.