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The secret to the most effective workouts| Resistance Band Training


Do you incorporate bands into your training, such as banded deadlifts, squats, bench or chest press, kettlebell swings, etc? If the answer is no, then you may be missing out on the most effective training. The good news is, if you’re reading this blog then you’re one step closer to reaching your fitness goals. The exercises mentioned above are among our favourite-banded strength exercises, here’s the reason why. It’s a lot easier to target exercises with a greater load, for a given range of motion (ROM). Banded resistance allows you to target and load a specific part of the ROM that is not usually resisted. The effects of gravity and absolute load determines the force curve of a particular exercise using equipment like free weights through its ROM.

The COREFX Resistance Bands will help:

  1. Tone and sculpt specific areas during compound exercises.
  2. Help develop muscle memory when learning new training techniques.
  3. Recruit your stabilizing muscles.
  4. Help focus your control.

Banded (variable resistance) exercises enhance development of the entire strength curve exhibited by the muscular force expressed through a movement’s entire ROM. It’s not perfect, but it is different and effective compared to training against gravity and free-weight type load. Because of this enhanced loading at various parts of the ROM, stability and strength power gains may be increased for any sport or conditioning activity. The athlete must stay engaged throughout the movement, especially during the lowering or eccentric phase. This type of focus, or what we refer to as “deep” practice, is enhanced with the increased eccentric force that is created by the band during the movement. This begins just as the concentric phase ends.

Elevated Banded Kickbacks

Many gravity-loaded exercises (e.g., if you were to drop a weight, it would fall straight down) have too little load at the beginning of the ROM and not enough load at the end ROM because of gravity’s effect. Adding a banded variable load to the beginning of a movement and the end makes a lot of sense when time under tension (TUT) and optimal loading are considered. Not to mention, an enhanced effect/focus on the eccentric portion of the movement (where the muscle lengthens to decelerate movement speed).

As a band stretches, load or resistance increases. That allows for 1.) More progressive load at the beginning of a movement that is not otherwise sufficiently loaded, and 2.) Increasing load throughout the ROM as the strength curve of a movement increases. Simply, this challenges the musculature to a greater degree at all points of the ROM.

Give these banded landmine exercises a try:

Below are 2 of our favourite conditioning exercises using the COREFX Strength Band and Landmine Post and Handle. Trust us when we say, these two banded exercises will have you feeling things like never before…

1. Kneeling single arm press

2. Standing squat press

To end things off…

We believe that you, your athletes and your clients will appreciate this different type of training. Banded training is simply a different type of training that can help optimize the beginning, mid and end range of motion loads.

We hope that after reading this you start looking at other ways you can add banded strength training to your conditioning programs.

Just remember, to reach your highest potential you must push to new limits. In order to do that, you must train in new and innovative ways. ~


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