The Many Benefits of Resistance Band Training | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Many Benefits of Resistance Band Training

May 11, 2012

Must See Strength Training Videos

Resistance bands aren't as imposing as heavy plates, and they lack the appeal of clanking iron, yet they're a great addition to any workout. Don't let their simple appearance fool you—resistance band exercises are no joke.

The bands challenge your muscles by creating resistance in multiple directions. You must stabilize against this resistance to maintain the correct movement pattern for each exercise. The result is increased strength in the targeted muscle group. As an added bonus, stabilizer and support muscles, which are often neglected during traditional training, are also strengthened.

No Gym Necessary
Resistance bands are small and compact enough to fit almost anywhere, making them easy to transport. Plus, the bands are extremely cheap. You can use them to create an effective workout at home, in school or at the gym.

Full-Body Work
Your entire body can get a workout with resistance band exercises. Using the bands forces your body to maintain stability throughout an entire movement. This engages multiple muscles simultaneously, so your entire body gets a workout in a short period of time. For example, wrap a resistance band around a pole and perform Resistance Band Chest Presses. Or stand on a band for Resistance Band Squats.

Versatility
Resistance bands are one of the more versatile pieces of workout equipment, because the resistance can easily be adjusted. For a harder workout, use a thicker band, add more bands or simply stretch the band more. Perform the same exercise for strength with a heavy band or for endurance and conditioning with a light band. For sport-specific exercises, perform movements at game-time speeds.

Reduced Injuries
Resistance band training is low-impact and easy on the joints. For in-season athletes, who are already taking a beating from competition, this type of training tool is perfect for maintaining strength. Also, increased stabilizer muscle strength protects joints and keeps them pain-free.

Substitute some of your standard exercises with their resistance band counterparts to achieve your strength and appearance goals. Perform each exercise for three sets of 10 reps.

Resistance Band Bicep Curls

  • Stand on band holding handles with palms facing out
  • Bend elbows to perform Curl; keep elbows close to sides
  • Slowly lower to start position
  • Repeat for specified reps

Resistance Band Chest Flies

  • Secure resistance band around stationary post
  • Stand facing away from post holding resistance band with arms to sides and palms forward
  • Flex chest to bring hands together in front of chest; keep arms straight
  • Slowly separate arms to return to start position
  • Repeat for specified reps

Resistance Band Overhead Press

  • Stand on resistance band holding handles at shoulder level with palms facing away and elbows to sides
  • Press arms overhead
  • Slowly lower arms to start position
  • Repeat for specified reps

Resistance Band Squats

  • Stand on resistance band holding handles at shoulder level with palms facing away and elbows to sides
  • Assume athletic stance
  • Bend hips and knees to lower into Squat until thighs are parallel to ground
  • Drive out of Squat to return to start position
  • Repeat for specified reps

Resistance Band Glute Extensions

  • In all-fours position, wrap resistance band around right foot and hold handles in hands
  • Extend right leg straight back and squeeze glute
  • Slowly return to start position; repeat for specified reps
  • Perform set with opposite leg

Photo:  bodybuilding.com

Kermit Cannon
- Kermit Cannon is the owner of Youth Sports Training and the author of "The Beast Factory," a nutrition and fitness book for athletes. For 19...
Kermit Cannon
- Kermit Cannon is the owner of Youth Sports Training and the author of "The Beast Factory," a nutrition and fitness book for athletes. For 19...
More Cool Stuff You'll Like

Dominate Your Bench Test With This Strategy

Build Full-Body Strength With 5 Suspension Trainer Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Ways to Work Out Competitively Without CrossFit

4 Lifts to Build Wrestling Strength

4 Sure-Fire Ways to Build a Strong Core

A Better Way to Train Your Core

5 Isolation Exercises Your Workout Is Missing

7-Exercise Core-Blasting Workout

Develop Core Strength for Throwing

Mike Boyle's 5 Tips for More Effective Workouts

Never Bench Press With Your Feet in This Position

7 Best Lower-Body Strengthening Exercises

Notice On-Court Results With This Basketball Core Workout

Break Through Plateaus With the 1-10 Drop Set Method

Master the Lateral Lunge to Improve Your Hockey Stride

3 Post-Activation Potentiation Combos for Explosive Strength

The Best Single-Leg Exercises for Youth Athletes

Reach New Training Heights With Resistance Band Exercises

4 Deadlift Variations to Increase Your Pull

Make Lifts More Challenging With Resistance Bands

The Simplest Bodyweight Workout Ever

How Functional Training Has Overly Complicated Strength Training

7 Strategies for Faster Workout Recovery

How NOT to Perform a Pull-Up (With Fixes)

10 Ways to Get Stronger With a Sandbag

5 Softball Catcher Drills for Throwing Power

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Top 5 Baseball Strength Training Myths

4 Exercises to Build True Lacrosse Power

Improve Soccer Agility with Lateral Strength Exercises

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Blast Through Plateaus with Tempo Sets

How to Design a Greco-Roman Wrestling Training Program

Get Faster by Improving Your Core Mobility

7 Exercises That Safely Build Shoulder Strength

3 Sandbag Training Mistakes Athletes Make

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

These 3 Single-Leg Movements Will Improve Your Squat Technique

Don't Train Your Arms Until You Can Do These 4 Things

3 Explosive Exercises Designed to Increase Pitching Power

Kyle Lowry's 12-Week All-Star Training Program

Perfect Your Squat Technique With the Unloaded Squat

How Often Should You Vary Your Exercise?