Training with resistance bands can offer opportunities for portability and enable similar movements in competitive events for athletes (Oranchuk et al., 2020). Additionally, they are generally inexpensive and do not require large spaces for use or storage (Oranchuk et al., 2020). Resistance bands have been used for years as a good alternative to traditional strength training (Anderson et al, 2018). They are transported easily and can be used to implement movements with efficient external loads to create superior adaptations.
In addition to the variety of benefits of resistance band training via easy access and space, the elastic bands can assist individuals to control tension during loading, provide proper individualized load and enhance muscular strength (Banitalebi et al., 2019). The bands can be used for preparation drills (warm-up), primary training protocols, and even in the post-training protocol for efficient recovery (cool-down) (Langdown et al., 2019). In times of travel or space restrictions, resistance bands can be useful and still produce the wanted benefits of strength training and performance growth.
Below you will find a few resistance band movements that Linked Fit uses on a regular basis for programming. The resistance bands used are strength bands without any handles and resistance bands with handles. Enjoy!
Upper Push
RB Overhead Press
RB Push Up
RB Bench Tricep Extension at Low Anchor
Upper Pull
RB Seated Row - Strength Band
RB Standing High Row
RB Face Pull w/ Pull Apart at High Anchor
RB Bent Over Reverse Fly
Upper Push & Pull
RB Standing Front Raise w/ Pull Apart
Lower Push
RB Front Squat - Strength Band
RB Deadlift
Lower Pull
RB Tall Kneel Hinge
RB RDL
Total Push
RB Squat to Overhead Press
RB Squat to Overhead Press
Total Pull
RB RDL w/ Contralateral Row
Core & Upper Pull
RB Low Pillar Bridge w/ Pull Down
Reference:
Andersen, V., Fimland, M. S., Cumming, K. T., Vraalsen, Ø., & Saeterbakken, A. H. (2018). Explosive Resistance Training Using Elastic Bands in Young Female Team Handball Players. Sports medicine international open, 2(6), E171–E178.
Banitalebi, E., Rahimi, A., Faramarzi, M., & Mardaniyan Ghahfarrokhi, M. (2019). The effects of elastic resistance band training and green coffee bean extract supplement on novel combined indices of cardiometabolic risk in obese women. Research in pharmaceutical sciences, 14(5), 414–423.
Langdown, B. L., et al. (2019). "Acute effects of different warm-up protocols on highly skilled golfers’ drive performance." Journal of Sports Sciences 37(6): 656-664.
Oranchuk, D. J., et al. (2020). "Effects of a Sport-Specific Upper-Body Resistance-Band Training Program on Overhead Throwing Velocity and Glenohumeral Joint Range of Motion." The Journal of Strength & Conditioning Research. Published Ahead of Print.
