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The 5 best ways to use Resistance Bands

The 5 best ways to use Resistance Bands

by Mr Jayden Seracino 24/11/2019

Looking to spice up your workouts? Try mini resistance bands!

Ours come with a corrective exercise sheet, made by our own health professional, to make sure you are getting the correct pump without the chance of getting injured or regressing.

The reason we love our mini bands, also known as booty bands, is due to the level of resistance they can apply on top of a workout. They are versatile, portable and affordable, and in my own opinion, among the most overlooked piece of fitness and physical therapy equipment.

We use our mini resistance bands with a lot of our patients. For example, children wanting to improve at sports in speed, mobility, strength, and stability. The average person wants to tone or improve their strength at the gym, but our bands can also help the elderly, who lack a bit of bone density and strength to help reduce the chance of osteoporosis.

Our sets come in five different levels of resistance, catering for beginners through to experts in the world of training. As you progress through repetitions and sets, you can increase the level of resistance to make the exercise harder on yourself. You can also use more than one band to challenge your glutes and other muscle groups.

The main difference between free weights and mini resistance bands is that they make it more challenging during the eccentric phase of movement (when the muscle lengthens), not just during the concentric phase (when the muscle shortens). This is why you can use them anywhere, at any time, and there is no excuses in regards to not being able to perform the exercise.

Another reason why we love mini resistance bands so much is that you can use them on top of the main compound lifts, squats, bench, and deadlifts. Compared to kettlebells and dumbbells, where you cannot attach something to increase the eccentric load, the elasticity of the band makes it easier and harder at the same time, depending on whether you are on the concentric or eccentric phase of movement.

Banded pull ups and chin ups are also used to gain strength through the posterior chain. They are very useful in teaching people the correct movement patterns. The same goes for squats, a lot of people have tracking issues with their knees, either caving in or caving out.

Using mini bands will stop your knees from caving in and actually engage more glutes, which will give you stronger glutes. Pushing against the band will also ensure the knees remain linear.

The 5 best ways to use our mini bands

  1. Place the mini band underneath the foot, which will take out the hip flexors from the movement. This includes more glutes, which will give you a bigger peach and pump.

  2. Place the band just above the knees to increase glute activation during squats, glute bridges and hip thrusts.

  3. Place the band just below the wrist joint while doing movements like push ups, arm movements and working on the chest.

  4. Release hip pain by putting the band underneath both feet and bringing your leg towards your chest to relieve your hip pain.

  5. Lastly, use the band as a stretching tool. Five different resistance levels mean you can use different bands to relieve different muscles. We find the yellow band very useful to open up the shoulders, chest and back.

Get your bands now from or come in to our clinic to be shown how to use them.

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