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″)|
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|
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)