Explosive Band Training Means getting the hips involved early and often!!

When it comes to training what I like to call “POP”, it has to be hip generated which means I need to get the hips excited early in the movement.  By excited, I mean activated.  The best way to activate a muscle group like the glutes is to put pressure on them while you load them.

Some of the most popular explosive hip movements are:

Swings

Snatches

Cleans

Squats

Jerk Press

The Band Belt is perfect to add to these drills to make them explosive band training exercises. However there are a few keys to using the band belt system when transforming these basic dead weight exercises into explosive band training drills.

The bands cannot impede the movement therefore in the case of swings you will need to modify the exercise.  We go to a skier swing in which dumbbells or kettlebells work great

 Don’t slow down the movement    Unless the goal is to load up with aggressive elastic resistance, there is really no need to use a high resistance bottom band.  The goal is activation which does not require heavy band resistance, just good band placement.

Keep the weight explosive.  Remember the goal is to increase hip activation and recruitment speed, not see how much weight you can lift with the bands on.  Velocity will be the primary driver, not force therefore keep weight and band tension low to moderate.

Muscle must get loaded to explode.  There must be a band load at the point of transformation in order to create an optimal neuromuscular facilitation. Bands can’t be slack at the point where concentric force is being initiated.  Make sure you shorten bands as needed

Master the exercises first than add in bands.  Like with any band exercises, athletes and clients must know how to perform the movement and have good mastery of the movement prior to adding in bands.  If their movement is not efficient, adding in band resistance will create an inhibitory effect and there will be “NO POP” in their movement.

Understand the goal of the training.   The goal is activate the power hip extensor early in the movement so they are fully on board when called upon to explode.  We are also challenging the hips to explode through the entire range of motion.  Those are the goals.  If movement quality or movement speed is lacking, adjustments need to be made.

Explosive Band Training drills using the Band Belt Setup

Skier Swings

Barbell Snatch

Barbell Clean

Squats – Jumps

Jerk Press

View all videos HERE

Enjoy changing things up but understand, mastering the basic drill comes first.  Adding in explosive band training allows athletes to specialize their training and add a little explosive variety to their workouts.

Getting BETTER with BANDS

Dave

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Band Purchase Recommendations for this Explosive Band Training Belt  Setup

My suggestion is you consider picking up a Large Single Band Package if you wish to train at home using the Belt set up or if you are looking at setting it up with partners, pick up an Advanced Band Package or Professional Band Package if you want to load up with stronger lower bands.   Lastly, if you have all the bands except the XX-Large Blue bands or XXX-Large Gray bands, all you need to do is pick up a pair of those and you can start using the BELT resistance band setup.

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