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Rotational Power Training Does Not Have to Be Movement Specific

Training rotational power is much more about muscle recruitment and timing versus muscle force production. As a result you don't just have to swing a golf club to train rotational power in your golf swing. You don't have to just swing a bat to increase hitting power. By training high velocity movements, like what is being perform in today's power push workout, you are in turn training the body to generate rotational force quickly.  As a result it will transfer into any rotational movement like a golf swing. The key is being able to accelerate force which means being able to change rep speed.  This is only possible by training with a tool the provides a variable resistance which resistance band do. By applying a resistance band to any rotational movement, you now allow rep speed to be accelerated.  This accelerated training is what is needed to increase rotational power.  

Today's Rotational Power Push Workout is just one of many ways you can use resistance bands to train rotational power to enhance your golf swing.   Golf Strength 360 provides you several ways you can train golf swing power using resistance bands.

Click to Learn More About Golf Strength 360

        [post_title] => Building Rotational Power with Pushing [post_excerpt] => Learn how to build rotational power in your golf swing using the movement of pushing. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => building-rotational-power-with-pushing [to_ping] => [pinged] => [post_modified] => 2021-04-19 18:49:39 [post_modified_gmt] => 2021-04-19 18:49:39 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46647 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46647Array ( [0] => 1292 [1] => 1 [2] => 1288 )

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Is Rotation Dangerous?

Are exercises like the one shown below, an injury hazard? 

First, let me ask you something, do you play golf?  Tennis? Pickleball? Softball? Basketball? Hockey? Baseball? Football?  Do you do yard work? Or garden? Carry things? Shovel?  If so, your body is going to rotate. It happens. It is one of the 3 primary planes of movement that we must have proficiency in.  When we look at our core structurally, we will see that 87.5% of the musculature is directed horizontally or diagonally (as opposed to vertically) (1). This would tell us that the human body, specifically the core, is built in a manner to allow for rotation.  In no way am I prescribing the exercise shown above. This exercise is extremely advanced and would need to be progressed correctly based on your overall fitness and mobility level.  However, if you look at that and call it dangerous, check out the video of Tiger Woods swinging a golf club below. Now, let’s ask the same question, using the same logic, is this dangerous?

Your body is built to move and explore. As part of that, they are built to rotate (and also resist rotation - but that’s a topic for another day). Unless we train it, utilize it and perfect it, we will lose that ability. Furthermore, if we wish to complete athletic movements that challenge us in a rotational manner, like golf, we need to expose our bodies to those movement patterns prior to completing them in the more stressful manner of sport. 

What actually is rotation? 

When looking at the joint level, we see that certain bodily segments were created to drive rotation: the hips, anterior torso, spine and shoulders primarily. Smaller joints like the wrists and ankles also create rotation, but do so in a more isolated manner. Being able to obtain adequate levels of rotation at the individual joint level is a prerequisite before we can look more holistically. For example, lacking lead hip internal rotation in the golf swing has been shown to increase the amount of torque (and subsequent injury risk) placed on the lower back (2). Let’s solve the mobility issue locally. By increasing our lead hip internal rotation, and then we can translate that into our holistic movement.  Looking through a holistic lens, we build bodily rotation by separating our hips from our shoulders. Now, re-watch that video of Tiger. Notice during his backswing how his shoulders turn away to a much greater degree than his hips do. This creates the rotation (shoulder and hip separation) he needs to load the golf swing, and subsequently unload during the downswing. Rotational loading isn’t very different from the exercise shown at the beginning of this article. It’s also not very different from an individual raking their leaves or shoveling snow (shout out to my fellow Midwesterners). 

All rotational movement is loaded in a similar manner

Knowing this, let’s continue to expose our body’s to rotation so that they are equipped to handle it, and thrive with it. Would a boxer ever not train a punching movement?  Would a football kicker ever not practice kicking?  Then why should a human being not build rotation? Rotation may be the missing key that unlocks your movement in a newfound way.  Here are 5 exercises you can do with resistance bands: 

1. High plank band pull-a-part rotations 
2. ½ Kneeling band pull-a-part rotations
3. In-line banded wood chops 
4. Banded reverse lunge with rotation 
5. Banded mountain climbers - knee to opposite elbow.

These will help boost your rotation in a low impact, low risk manner   Have an elite day.  Carter Schmitz, CSCS   Sources 

1. 1. Santana, J.C. 2000. Functional Training: Breaking the Bonds of Traditionalism (Companion Guide). Boca Raton, FL: Optimum Performance Systems.
   2. Nic Saraceni, Kevin Kemp-Smith, Peter O’Sullivan, and Amity Campbell (2018). The Relationship Between Lead Hip Rotation and Low Back Pain in Golfers– A Pilot Investigation. International Journal of Golf Science, 2017, 6, 130 -141
   3. Vad VB, Bhat AL, Basrai D, Gebeh A, Aspergren DD, Andrews JR. Low back pain in professional golfers: the role of associated hip and low back range-of-motion deficits. Am J Sports Med. 2004;32(2):494-497. doi:10.1177/0363546503261729
   4. Murray, E., Birley, E., Twycross-Lewis, R., & Morrissey, D. (2009). The relationship between hip rotation range of movement and low back pain prevalence in amateur golfers: an observational study. Physical Therapy in Sport, 10(4), 131-135.

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About Carter Schmitz

About the Author: I graduated from the University of St. Thomas in 2019 with a business degree and a minor in exercise science. While there, I played football (as long as we consider being a kicker, playing football) and found two of the deepest passions in life - learning and human performance. Since then, I have become a certified strength coach and have had the opportunity to train hundreds of athletes ranging from the middle school to the professional level. I believe... in building humans first, athletes second. that everybody has extraordinarily high amounts of value to offer. that the pursuit of improvement will lead to growth, no matter the outcomes. Moving forward, I will be attending graduate school in order to continue my pursuit of growth and learning as well as be able to provide additional value to my athletes. I plan on continuing to seek the betterment of my athletes, myself and my community, and empowering growth along the way. Be sure to head over and check out my Instagram and other blog posts at the links below: Instagram - https://www.instagram.com/coach_carter_schmitz/ Blog - https://schmitzstrength.wixsite.com/schmitzstrength   [post_title] => Rotation and Resistance Band Training [post_excerpt] => Our body’s are built to move and explore. As part of that, they are built to rotate and unless we train it, utilize it and perfect it, we will lose that ability. Learning why and how to begin safe rotational training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => rotation-and-rbt [to_ping] => [pinged] => [post_modified] => 2021-01-21 18:49:26 [post_modified_gmt] => 2021-01-21 18:49:26 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=45475 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 45475Array ( [0] => 1776 [1] => 1289 [2] => 1292 [3] => 1 )

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About Leg Strengthening Exercises

As we age, gravity creates wear and tear on our joints. This is why attached band leg strengthening exercises are a better option for long-term fitness success.

All day, every day, our body is continually dealing with the effects of gravity. Going up stairs, walking up inclines, squatting down to lift, lunging down to reach, pushing, pulling, and walking are all daily functional movements that require the body to overcome gravity. Knowing the amount of gravity-dominated activities the body is put through every day, it's easy to understand why free weight squatting, leg presses, and single leg free weight squatting will create significant joint wear and tear on the hip and knee joints over time. It is for this reason, attached resistance band leg strengthening exercises are a better option. When done correctly, they will create significantly less joint trauma while still strengthening key hip and thigh muscles.

Attached Band Leg Strengthening Exercise Benefits

There are other key benefits to attached band leg strengthening exercises that include:

1. Allows less compressive forces on the low back, knee, and hip
2. Trains lower body muscles to become better at dealing with ground reaction forces
3. Enhances walking and running by being a great auxiliary strength exercise
4. Allows you to train in all planes of movement
5. Allows resistance to be modified quickly
6. Enables you to perform these exercises anywhere
7. Allows better recruitment of the Glute Medius which is the key stabilizer of the knee
8. Allows free weights to be added to increase vertical load
9. Unloads joints using band assistance
10. Provides dynamic stretching and joint mobilization

Top 10 Attached Band Leg Strengthening Exercises

1. Assisted Squat
2. Squat
3. Assisted Lunge
4. Split Squat
5. Reverse Lunge
6. Lunge Toward
7. Split Jump
8. Step Up
9. Step Down
10. Side Lunge

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Attached Band Pushing Exercises

Ask any fitness enthusiast or athlete what the best pushing movement is for building strength or muscle and they will most likely say bench pressing or push ups.

Even though it's well documented that bench pressing and push ups will improve strength, they are not the only way or the best way to train pushing from a fitness longevity standpoint. For years I benched pressed heavy and often, only to one day traumatically tear my rotator cuff, bicep tendon and labrum (shoulder cartilage). This resulted in surgery that fortunately did not end my career as a fitness professional, physical therapist or fitness enthusiast. Mine is not an uncommon story. Most people (especially guys) that bench press weekly for years, eventually incur some level of shoulder pain or injury. Most of these injuries involve the rotator cuff tendons being irritated or torn which often leads to surgery or having to modify push training. Even though bench pressing is a proven exercise, as a 40+ guy, it's not your only option and it's definitely not worth the long term effects it places on the shoulder structures.

What Other Pushing Options Are There???

Attached Band Pushing is a viable option that will build strength and muscle definition without predisposing the rotator cuff to long term trauma and injury. Plus, by using a standing position, attached band pushing provides the additional benefits that cannot be achieved just by bench pressing or incorporating other types of machine-based or free weight strength training.

Benefits of Attached Band Pushing Versus Free Weight Only Pushing

1. Automatically activates abdominals as stabilizers due to a horizontal vector being applied

2. Automatically activates scapular stabilizers as a result of hips and abs being simultaneously activated

3. Simulates a closed chain exercise which applies less stabilization demand onto the rotator cuff muscles and tendons

4. Generates less pressure on low back due to abs being activated and less low back extension which is often seen with bench pressing

5. Allows individuals to coordinate the lower body into the pushing movement by adding in a squat or lunge

6. Positions the body to push while standing which takes advantage of the body's natural pushing response

7. Allows individuals to incorporate rotational and lateral planes of movement with pushing which eliminates overuse injuries

8. Increases muscle recruitment due to a higher level of core activation

All of these benefits allow you to strengthen and mobilize the body in ways that will make it stronger, more powerful and more coordinated with daily activities while decreasing post workout joint pain and stiffness.

Dave's Top 10 Attached Band Pushing Exercises

1. Staggered Push
2. Single Arm Push  & Single Arm Rotational Push
3. Parallel Core Dominate Push
4. Alternate Pushing Options
5. Incline Push
6. Split Squat Push
7. Step and Push
8. Kneeling Hip Extension Push
9. Hip Loaded Push
10. Pillar Push Variations

[post_title] => 10 Attached Band Pushing Exercises that are Better than Free Weights [post_excerpt] => Attached Band Pushing will allow you to strengthen and mobilize your body in ways that will make it stronger, more powerful and more coordinated with daily activities while decreasing post workout joint pain and stiffness. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-attached-band-pushing-exercises-that-are-better-than-free-weights [to_ping] => [pinged] => [post_modified] => 2018-09-27 23:22:34 [post_modified_gmt] => 2018-09-27 23:22:34 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29936 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 29936Array ( [0] => 1292 [1] => 1288 )

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Rarely Used Advanced Band Exercises

Bicep and Tricep Training with resistance bands is endless

Over the years I have come across 10 advanced band exercises for the arms I rarely see trainers or fitness enthusiasts attempting. Some of these are more advanced band exercises and need to be progressed up to. Here are a few rules to keep in mind when progressing into more advanced band exercises.

How to Progress into Advanced Band Exercises

Rule 1

If the advanced exercise requires going faster, make sure you have mastered the slow version first. Also, when trying to go faster, focus on the concentric phase first and keep the eccentric phase slow and controlled.

Rule 2

If the advanced exercise requires taking a step or a hop while performing the upper body movement, make sure you are not dragging the foot or feet as it moves which will result in the band getting shredded. Also, try to release the band back to the starting point of the exercise first before moving your feet back to the starting point.

Rule 3

Do not use an orange micro band or yellow super micro band to do any advanced step exercises. These two bands are  only 7.5 millimeters thick and will not hold up well to advanced band training exercises. Also, due to their low resistance, they are often overstretched during advanced type exercises.

Rule 4

Make sure full range of motion is being achieved with advanced band exercises. Very often as the speed or exercise difficulty increases, people do not complete a full range of motion due to balance or control issues.

Rule 5

With any advanced band exercise that requires a stepping action, the coordination  of two movements happening simultaneously must be smooth and controlled. If this is not the case, very often the working muscles may not respond well to the exercise.

Advanced Band Arm Exercises

Make sure you take the above mentioned rules into consideration when attempting these 10 advanced band arm exercises:

1. Hammer Jack Curls
2. Split Squat Triceps Press
3. Step Back Triceps Press
4. Stepping Curls
5. Split Jump Curls
6. Split Jump Triceps Press
7. Assisted Triceps Plyo Push-Up
8. Supine Curls
9. Alternating Curls
10. Split Jack Triceps Press

[post_title] => 10 Advanced Band Exercises for the Arms [post_excerpt] => Over the years I have come across 10 advanced band exercises for the arms I rarely see trainers or fitness enthusiasts attempting. Here are a few rules to keep in mind when progressing into more advanced band exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-advance-band-exercises-for-the-arms [to_ping] => [pinged] => [post_modified] => 2018-08-25 16:16:18 [post_modified_gmt] => 2018-08-25 16:16:18 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29483 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 29483Array ( [0] => 1292 [1] => 1288 )

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What is 3-D Back Training?

3-D Back Training is the most effective way to carve out a well developed mid back

The back is made of several muscles that have fibers traveling in multiple directions. That means you have to train with multiple exercises using multiple angles and obviously multiple levels of resistance to get optimal back building results.  I refer to this as 3-D Back Training. It is super easy to do using RBT due to its versatility and non-gravity dependent nature. With RBT you will be able to train with both vertical force vectors, which is what free weights can do, as well as using horizontal vectors which can only be done with bands. Together this will allow you to train in all 3 planes of motion. This is where the concept of 3-D Back Training originated from.

Sagittal Plane Back Training

To effectively train the back in the sagittal plane it will require changing up the height of the band attachment point. By doing this it will allow you to attack all levels of the mid back in the sagittal plane.

Rotational Plane Back Training

Bringing in rotation is going to be accomplished using single arm pulling movements. By performing single arm movements it frees up the hips and thoracic spine to rotate easily while not forcing the low back to create the rotation.  I also highly recommend doing most of your single arm pulling while standing to not expose your low back to excessive rotational forces. There are several ways using both attached and single band attachment free setups that allow you to train unilaterally.

Frontal Plane Back Training

Training the back in the frontal plane is probably the most challenging. But again, with RBT it is very easily achieved. Here are my top 3 frontal plane 3-D Back Training exercises.

Frontal Plane Back Exercises

Watch Complete Back Attack Video

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Best 3-D Back Training Package

Advanced Total Fitness Package

All the resistance and accessories you need to build a 3-D Back!!!!

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There are several schools of thought when it comes to building better muscle definition. However, there are 3 facts that are consistently agreed upon regardless of which theory you follow.

Why RBT is the Best Option for Building Better Muscle Definition

We know that to build better muscle definition you need to increase reps or work volume, change up resistance to stimulate muscle adaptation, and change up movement patterns to hit all 3 muscle fiber directions. Knowing this it's easy to understand why RBT is the best option for carving out muscle definition.

1. Adjustable Resistance

Band resistance is an ascending resistance that can be easily changed on the fly to allow for more reps to be performed within a given set. As a result, it allows you to adjust resistance to in turn perform more reps to maximize muscle fatigue, recruitment and blood flow. All of which are needed when building better muscle definition through increased work load.

2. Unlimited Resistance

To build better muscle definition you have to get muscles to adapt, which best occurs by changing up resistance. Changing up resistance with free weights requires having several pairs of dumbbells, a bunch of weight plates laying around or having to purchase 10 different kettle bells. Fortunately with bands, it requires purchasing 4 or 5 bands that have a carrying weight of less than 5 POUNDS but will create up to 300 POUNDS of resistance. As a result, having the optimal resistance for building better muscle definition is something that can happen anywhere with resistance bands. In other words... NO GYM REQUIRED!!

3. Unlimited Exercise Options

When it comes to building better muscle definition, you must attach a muscle group using a 3-D Training Approach. This will require using multiple exercises while exercising against multiple lines of force, to ensure you hit muscles in all 3 planes. Regardless of what free weight (gravity dependent) tool you choose you will be restricted to 1 plane of movement (vertical) and will be limited to a handful of exercises. This is not the case with resistance bands. You have both attached and attachment free options.

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The Muscle Maximizer Program is a great place to start if you want use RBT to Build Better Muscle Definition

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How to Attack All 5 Key Areas of the Body

To help you start building better muscle definition, here is how to attack all 5 key body regions following a 3-D Training Approach. Just make sure you have the needed band resistance to optimally load the muscle to create maximal work output.

1. Back Training

2. Chest Training

3. Shoulder Training

4. Arm Training

5. Leg Training

Summary

Building better muscle definition takes work, commitment and training consistency. RBT will provide you with unlimited exercise options and unlimited resistance that allows you to workout consistently, Anywhere, Anytime at Any Intensity. All you need are the right bands.

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Interested in Coaching??

In my experience in providing training programs like the RBT Muscle Maximizer, I’ve found that the clients who enjoy the most success are the ones who have access to a coach. If you're interested in having me as Your Coach...Connect with me by sending a Support Email. I am one of those rare individuals who personally answers all his own training emails. Send Me an Email >>   [post_title] => Building Better Muscle Definition with Bands [post_excerpt] => Building Better Muscle Definition takes work but it also takes time and consistency. RBT will provide you with unlimited work options Anywhere, Anytime at Any Intensity. All you need is the right bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => building-better-muscle-definition [to_ping] => [pinged] => [post_modified] => 2019-04-20 15:25:57 [post_modified_gmt] => 2019-04-20 15:25:57 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28656 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 28656Array ( [0] => 1290 [1] => 1292 )

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The best way to functionally train the body is through band locomotion

How Our Body Performs Locomotion

Our body was built on being able to perform locomotion in many different ways including:

1. Walking
2. Running
3. Crawling Forward
4. Crawling Sideways
5. Backwards Walking
6. Sideways Walking
7. Shuffling
8. Skipping
9. Crossover Walking
10. Hopping
11. Jumping
12. Lunging

How to Perform Locomotion Training

Band locomotion can be trained in several ways. The easiest is by doing short burst movements against band resistance. By doing this you are able to train the following:

1. Hip Strength in all 3 Planes
2. Coordination
3. Core Stability
4. Agility
5. Lower Body Strength and Power
6. Dynamic Balance
7. Cardiovascular Endurance
8. Hip Flexibility and Mobility

4 Part Workout Series

The key to safe band locomotion training is progression of resistance along with speed and amplitude of movement. This 4 part series will take you through how to incorporate RBT locomotion into your workouts.

1. Best Set Up for Locomotion Training

2. Where to Start Locomotion Training

3. Four Best Locomotion Drills to Train First

4. How to Take the Pressure Off Your Joints

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Best Band Locomotion Training Package

Click Images to Learn More

  [post_title] => Band Locomotion Strength and Conditioning - 4 Part Series [post_excerpt] => The key to safe band locomotion training is progression of resistance and amplitude of movement. The following 4 Part Series will take you through how to incorporate RBT Locomotion into your workouts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-locomotion-strength-and-conditioning-4-part-series [to_ping] => [pinged] => [post_modified] => 2019-08-11 20:24:31 [post_modified_gmt] => 2019-08-11 20:24:31 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28334 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28334Array ( [0] => 1290 [1] => 1292 )

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Band Exercises for Golfers

There are key areas that an active aging golfer must focus on during their weekly workout routine to keep themselves strong and mobile so they can continue to enjoy the game and stay injury free. Fortunately, RBT allows them to train all of these aspects of fitness effectively and conveniently.

1. Mid-Spine Rotation
2. Hip Rotation Mobility
3. Hamstring Stretching
4. Core Activated Hip Flexor Mobility
5. Hip Hinging Movement
6. Posterior Shoulder Mobility
7. Rotational Strength and Power

8 Band Exercises

Here are 8 band exercises I would suggest golfers add into their weekly workout routine. Together these exercises will address the key areas mentioned above that are frequently limited, weak or lack activation.

1. 3-Point Mid-Spine Stretch
2. Hip Rotation Stretching
3. Hamstring Stretching
4. Ground Zero Swings
5. 1 Arm High Rows with Parallel Stance
6. 1 Arm Split Squat Push
7. Parallel Stance Halo
8. Front Squat

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Best Band Training Package to Implement All of These Band Exercises

Click On Image to Learn More 

[post_title] => 8 Great Band Exercises for Golfers [post_excerpt] => There are key areas that an active aging golfer must focus on during their weekly workout routine to keep themselves strong and mobile. Fortunately, RBT allows them to train all of these aspects of fitness effectively and conveniently. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => great-band-exercises-for-golfers [to_ping] => [pinged] => [post_modified] => 2018-05-06 14:17:42 [post_modified_gmt] => 2018-05-06 14:17:42 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27670 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27670Array ( [0] => 1292 [1] => 1288 )

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As a guy who goes to a gym pretty regularly, some things never change.

It doesn’t matter what gym it is. You see people lying on their backs performing 100’s of sit-ups, crunches, trunk twists, and goofy windshield wipers. ENOUGH OF THIS CRAP!!! They don’t create usable abs. Also, they've been proven to age your body, specifically your lower back.

5 Reasons Why You Should Never Do Sit-Ups, Crunches, and Trunk Twists Again

1. Sit-ups and crunches increase low back stress by 300x or more

It has been found that sit-ups place over 3,000 newtons of force on the lower spine, specifically the disc. Every rep causes the cartilage in the disc to stretch abnormally. Repeating this stretching force onto the disc cartilage over and over 100’s of times a week is going to ultimately wear out and weaken the disc. This will lead to possible disc herniation, which is the #1 injury to the lower back.  

2. The spine, specifically the low back, has a shelf life

The spine will only be able to flex forward, bend sideways, and rotate back and forth so many times in your life. Don’t use up movements performing actions like sit-ups, crunches, and twists. These movements create avoidable stress and will lead to early aging of the lower spine and cervical spine.  

3. Crunches reinforce bad posture

Place yourself in a chair and slump over. Is that the posture you want?? I doubt it. However, that is exactly what crunches and sit-ups replicate. Forward head, rounded shoulders, flexed low back with no butt activation. Seriously, you don't want to help father time accelerate these postures.

4. Crunches and sit-ups are artificial movements that our body doesn’t recognize as normal movements

Yes, it contracts your abs (specifically the rectus abdominus). However, once you stop, it won’t remember or use the abs like that in real life. The abs are designed to dynamically stabilize the low back or decelerate it from moving beyond its functional range of motion limits. Sit-ups force your abs to contract while causing your spine to flex repeatedly. That is not how your abs are wired to work. Essentially, you're teaching your body movements that are not part of the movement plan.  

5. Crunches and sit-ups don’t work to obtain what 99% of those people doing them want from them

Why do you do sit-ups?? To create a flat stomach and a 6-pack ... am I correct?? A cosmetic 6-pack comes from having a flat stomach and eliminating excess fat around your midsection. A functional 6-pack comes from great transverse and oblique muscle activity. Not rectus abdominus activity. Sit-ups, twists and crunches primarily hit your rectus abdominis and, as a result, create a protruding stomach. Try preventing your stomach from protruding when you do a sit up. You can't! Therefore, your 100 sit-ups/day are encouraging a protruding stomach.

Get YOUR Abs Right

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This 3-Part Series on Developing Usable Abs Will Help You Train Your Abs the Right Way

1. Mobility is a Must for Abs

2. Stabilization Everywhere and Often to Obtain Great Abs

3. Ab Training with Every Exercise to Build Super Abs

Create Usable Abs in 28 Days

28-Day Core Chaos Training Manual and Kit

 

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Are you interested in Getting ALL of Dave's Workouts and Programs?

This includes 28-Day Core Chaos, as well as access to him as your weekly coach.

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  [post_title] => How to Develop Usable Abs - 3 Part Training Series [post_excerpt] => It doesn’t matter what gym it is, you see people lying on their back doing 100’s of sit-ups, crunches, trunk twists and these goofy windshield wiper things. Here are 5 reasons why you should never do sit-ups, crunches and trunk twists again. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => develop-usable-abs-3-part-training-series [to_ping] => [pinged] => [post_modified] => 2020-09-07 21:53:02 [post_modified_gmt] => 2020-09-07 21:53:02 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27552 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27552Array ( [0] => 1290 [1] => 1292 [2] => 1288 )

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How to Increase Running Strength

Our body was built to be able to perform locomotion. For some that is walking, some crawling and for those that are truly blessed, it's a variation of running. Regardless of what level you enjoy performing locomotion, the fact is you want to make sure you are able to do it for a very long time so you can enjoy doing all the things in life that require locomotion. The key is to be able to actually simulate the rhythmical movement mechanics of running while being placed under a resistance. A resistance band’s portability, adaptability and versatility makes it convenient for anyone to increase running strength, coordination and balance anywhere, anytime, at any intensity level.

A resistance band’s portability, adaptability and versatility makes it convenient for “anyone” to increase running strength, coordination and balance anywhere, anytime, at any intensity level.

Attachment Free Exercises to Increase Running Strength

1. Split Squats
2. Elevated Single Leg Squats (Bulgarian Squats)
3. Reverse Lunges
4. Step Ups
5. Lunges
6. Mt Climbers
7. Walking Mt Climbers
8. Straight Leg Deadlifts

High Hands will require greater quadriceps strength versus a low reach which will allow the butt to get more involved.

Attached Band Exercises to Increase Running Strength

9. Split Squats - Away and Towards
10. Elevated Single Leg Squats (Bulgarian Squats) - Away and Towards
11. Reverse Lunges - Away and Towards
12. Step Ups
13. Step Downs
14. Lunges
15. Assisted Lunges
16. Running Mt Climbers
17. Assisted Spiderman
18. Swings
19. Split Jumps - Away and Towards
20. Skaters
21. Side Hops
22. Skipping
23. Rhythmical Reaches
24. High Knees

Exercise Recommendations

1. To optimize your workout intensity, always have at least 4 different sizes of resistance bands available.

2. Master low or no ground contact drills before incorporating a stepping or hopping action.
3. Work on high reps or 1-minute work sets to increase muscle memory.
4. There should be no low back stiffness during these exercises.
5. Make sure you are applying Band Hip Flexibility during your pre-workout routine.
6. Fast reps should only occur once control and rhythm are mastered.

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Best Running Workout Program

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            [post_title] => Increase Running Strength - 28-1 Band Exercises that work [post_excerpt] => A resistance band’s portability, adaptability and versatility makes it convenient for anyone to increase running strength, coordination and balance anywhere, anytime, at any intensity level. Increase running strength with these 28-1 band exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => increase-running-strength-28-1-band-exercises [to_ping] => [pinged] => [post_modified] => 2018-03-26 12:44:45 [post_modified_gmt] => 2018-03-26 12:44:45 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27264 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27264Array ( [0] => 1290 [1] => 1292 [2] => 1288 )

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Butt Activation Exercises

It is no surprise the butt is often called “The Big House” when it comes to talking about muscle function. Makes sense because next to the Abs, the Glutes are the most important muscle group in the body when it comes to making us functionally strong.

Primary Functions of the Glutes

1. They allow you to stop in multiple directions
2. They help you lift heavy objects off the ground
3. They allow you to push heavy objects
4. They keep your knees and ankles stable
5. They allow you to jump and run
6. They create counter force to the Abs to keep your trunk stable
7. They help you get upright from sitting
8. They support you when you have to stand for long periods of time
9. They are our primary climbing and crawling muscles
10. They help you get up stairs

Needless to say it’s a pretty important muscle that allows you to enjoy each and every day as well as keep other joints like your low back, knee and ankle safe. What’s amazing is the number of people who cannot activate their butt muscles and instead compensate with their thigh muscles, their groin muscles and in some cases with some very small muscles that surround the hip called your piriformis. Looking at the list above, it becomes pretty obvious that there is no replacement for the butt. Something to notice in my list above is that none of those functions require sitting or lying down. Yet, I see people constantly trying to train their butt artificially by sitting or lying down. Our butt activates best when standing because we can use the ground to create a counter force that instantly feeds up into our butt. Without that force being transferred up through the leg, it makes it very difficult to activate the butt muscles. The other thing that helps the butt muscles activate is horizontal forces which lifting weights can’t accommodate. As a result, resistance bands are the best way to get your butt muscles activated and stronger.

10 Band Exercises that Activate and Strengthen Your Glutes

1. Dynamic Stabilizer Rhythmical Reaches
2. Dynamic Stabilizer Side Steps
3. Dynamic Stabilizer Side Hops
4. Attached Staggered Stance Halos
5. Attached Vector Split Squats
6. Attached Vector Side Steps
7. Attached Vector Skaters
8. Staggered Stance Rows
9. Rotational 1 Arm Rows
10. Attached Vector Kneeling Hip Thrusts

Important Cues to Increase Glute Activation

1. Keep your weight bearing pressure through the heel
2. Get your hip flexor and quad on stretch to decrease inhibition
3. Move slow to give your butt a chance to recognize the movement
4. Try to create rhythmical movement through your upper body to mirror your lower body movement
5. Keep your band positioned at the hip crease and don’t let it ride up on your body

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Best Band Glute Activation Program

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[post_title] => 10 Guaranteed Butt Activation Exercises [post_excerpt] => It is no surprise the butt is often called “The Big House” when it comes to talking about muscle function. Resistance bands are the best way to get your butt muscles activated and stronger. Here are 10 band exercises that activate and strengthen your butt. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-guaranteed-butt-activation-exercises [to_ping] => [pinged] => [post_modified] => 2018-03-26 12:37:15 [post_modified_gmt] => 2018-03-26 12:37:15 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27256 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27256Array ( [0] => 1292 [1] => 1288 )

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Arm Assault Band Training Combinations

The best way to help develop muscle definition is by training the muscles in multiple ways. By this I mean changing resistance, speed and most importantly the exercise. By constantly changing things up you eliminate muscle complacency as well as the potential for overuse injuries due to constantly training the same way every workout.   The bicep and triceps are no exception to this rule. As a matter of fact, they are often the victim of overuse training which leads to injuries like bicep tendonitis, tennis elbow, golfers elbow or worse yet, tearing of the bicep or tricep tendon.    Plus, when weights are the only resistance used, range of motion is slowly lost which brings on shoulder issues. Fortunately, training bi’s and tri’s with resistance bands provides you with a wide variety of strength training exercise options and combinations.

Training Tips to Keep in Mind

Before I share with you 15 bicep-tricep strength training combinations, let me take you through a few training tips to keep in mind when it comes to strength training these muscles with resistance bands.

1. Don’t allow the band to take you through a fast eccentric movement. This is the movement of returning back to the start position of the exercise.

2. Always keep tension on the band system to maximize muscle effort and length.

3. Perform movements with a consistent tempo. I typically recommend a 1 to 3 tempo. This means doing a quicker concentric movement and slower return or eccentric movement.

4. Try to allow the body to fully integrate when possible. Isolation movements are ok but fully integrated movements will give you a bigger bang for your buck.

Train All 15 of These Bicep-Tricep Band Exercise Combinations Anywhere, Anytime and at Any Intensity Using this Band Training Package

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Strength Train Your Entire Body, Including Your Arms, and Never Leave Your Home

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  [post_title] => 15 Arm Assault Band Training Combinations [post_excerpt] => The best way to help develop muscle definition is by training the muscles in multiple ways. By this I mean changing resistance, speed and most importantly the exercise. Learn how to train all of these 15 Bicep-Tricep strength training combinations anywhere, anytime and at any intensity. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 15-arm-assault-band-training-combinations [to_ping] => [pinged] => [post_modified] => 2018-02-17 15:28:24 [post_modified_gmt] => 2018-02-17 15:28:24 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=26748 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 26748Array ( [0] => 1292 [1] => 1288 )

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Olympic Leg - Core Band Exercises

  Winter Olympic athletes require tremendous lower body and core strength. Most winter Olympic athletes do not have access to training facilities. They also perform very complex movements that require multi-planar patterns using both vertical and horizontal vectors. Fortunately, RBT can provide the needed resistance and adaptability to handle any movement or force vector needed.

Here are 19 exercises that look very similar to many of the movement patterns you will see in the 2018 Winter Olympics

Pre-Workout Exercise

1. Hip Stretching Series
2. Core Training

Speed Drills

1. Forward Bursts
2. Turn and Go
3. 45 Degree Bursts

Plyometric Exercises

1. Broad Jumps
2. Dynamic Stabilizer Skaters
3. Squat Jumps
4. Elevated Single Leg Jumps
5. Split Jumps Towards Attachment
6. Lateral Hops Attached
7. Split Jumps Away from Attachment
8. Skaters Attached

Strength Exercises

1. Iso Squats
2. Speed Squats
3. Split Squats Iso
4. Split Squats
5. Elevated Single Leg Squats
6. Rotational Reverse Lunges

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Want to Train Like an Olympic Athlete???

GAME DAY READY 28 DAY PROGRAM

[post_title] => 19 Olympic Leg - Core Band Exercises [post_excerpt] => Winter Olympic athletes require tremendous lower body and core strength. Most winter Olympic athletes do not have access to training facilities. Fortunately, RBT can provide the needed resistance and adaptability to handle any movement or force vector needed. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 19-olympic-leg-core-band-exercises [to_ping] => [pinged] => [post_modified] => 2018-01-27 00:48:50 [post_modified_gmt] => 2018-01-27 00:48:50 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=26383 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 26383Array ( [0] => 1292 [1] => 1288 )

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6-10 Minute Band Workout Ideas

Flexibility and Mobility Training

Flexibility & mobility is key components to sustaining an active life style. Doing this at the beginning of a workout reduces tendon-bone attachment stress, heats up muscles and breaks up muscle adhesion. All of this helps make muscles more tolerable to stress and stain which will make all movements feel better and move more efficient. Every workout needs to start with a 10 to 15 minute flexibility and mobility workout. These workouts do not have to be the same every time but can focus on specific body regions that will be the focus of that day's workout.

Here is a simple band flexibility and mobility workout routine

Fast Twitch Strength Training

As the body ages, fast twitch muscle fibers begin to atrophy (decrease in size) mostly because people stop training them. Fast twitch muscle fibers are the leanest muscle fibers. They are important in helping to keep the body from losing balance during awkward movements. They also help keep the body's power levels up which is key since many movements we do in life are short quick movements. The best way to build this into a workout is by using a 30 second on, 30 second off approach where the focus is on quality and speed of movement versus reps and high workload.

Example of how to work on progressive fast twitch training

Short Amplitude Agility Training

A normal day for most of us requires being active on our feet while doing a wide variety of movements in multiple directions. In athletics this is referred to as agility. Agility training from a general fitness standpoint is short amplitude stop and start movements done in progressively faster pace when possible. This type of training is easy to do using the dynamic stabilizer band. Using the dynamic stabilizer band also activates the powerful hip muscles which happen to be the most important agility stabilizers.

Here is a series of dynamic stabilizer agility exercises you can use to work on fitness based agility

The Band Gym provides Club Members with done-for-you Dynamic Stabilizer Workouts that Dave coaches you on.

Learn More About The Band Gym

 

Abdominal Stabilization Training

Abdominal stabilization is critical to keeping the low back, knee, hip and shoulder from having to deal with excessive joint stress. It is also what helps all other stabilizing muscles successfully protect the joints they are most responsible for. Unfortunately when it comes to ab training most fitness enthusiasts think sit-ups, crunches and leg raises. These movements do not improve ab stabilization. RBT is effective at applying resistance along multiple vectors to ensure the abs are trained to handle forces from any direction.

RBT Ab Training

Interval Cardio Training

Interval cardio is absolutely the best way to enhance cardiovascular condition, burn fat and improve locomotion strength endurance. Long, slow steady state cardio has some benefits but should be left for bonus workouts or recovery workouts. Interval cardio can be accomplished on any type of cardiovascular equipment or with running. The key is to change up intervals to keep the body adapting. The best cardio interval is 2 or 3 minute work intervals with a 50% less rest time. The higher the intensity, the longer the recovery should be. If 30 or 45 second intervals are used, it is important to make sure the intensity is as high as possible. Dave’s Weekly Treadmill Interval Workout - 2 minutes of work followed by 1 minute of rest. The goal is 8 to 12 rounds. Increase speed or incline based on desired work effort.

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[post_title] => 6-10 Minute Band Workout Ideas a 40+ Body Needs to Do [post_excerpt] => Here are 6-10 minute band workout ideas a 40+ body needs to do for Pliability, Fast Twitch Strength, Short Amplitude Agility, Abdominal Stabilization, and Interval Cardio. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 6-10-minute-band-workout-ideas [to_ping] => [pinged] => [post_modified] => 2018-11-30 21:31:24 [post_modified_gmt] => 2018-11-30 21:31:24 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=26267 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 6 [filter] => raw ) ID: 26267Array ( [0] => 1292 [1] => 1288 )