Dumbbell vs. Resistance Band Training

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Differences Between Dumbbell & Resistance Band Training

Dumbbell training has its limitations due to it being Gravity Dependent. This is in contrast with resistance band training which is Gravity Independent.

Yes, I know gravity is something we all need to overcome but it’s not the only driver of functional movement. You have momentum, horizontal forces, rotational forces, shear forces, reactive strength, muscle integration, movement coordination, dynamic balance and ground reaction forces that you have to deal with as well.

Dumbbell training, like sandbag training, kettlebell training, and barbell training all train gravity, but do not significantly impact these other components that drive our body’s ability to consistently perform at a high level. Band training versus dumbbell training (aka – free weight training) impacts all of these components of function because bands are not Gravity Dependent.

6 Elements of a Workout that Dumbbell Training Struggles to Effectively Impact

  1. Standing Horizontal Vector Training
  2. Speed and Agility Training
  3. Passive Dynamic Stretching
  4. Anti-Extension, Rotation and Lateral Flexion Core Reactive Training
  5. Multi-plane Strength Training
  6. Rep Speed and Tempo Changes

Watch the video below to learn more!


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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