WP_Post Object ( [ID] => 45475 [post_author] => 4 [post_date] => 2020-12-14 20:18:11 [post_date_gmt] => 2020-12-14 20:18:11 [post_content] =>

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 )

WP_Post Object ( [ID] => 36826 [post_author] => 4 [post_date] => 2020-01-21 21:48:18 [post_date_gmt] => 2020-01-21 21:48:18 [post_content] =>

Squatting is the grandfather of all lower body movements

I know some may argue the deadlifting is more important. However, when you look at how much we squat throughout the day, to me, squatting still trumps deadlifting. There are 6 Band Squat Setups you can use to strength train the bilateral squat movement. Each of these 6 setups has it own advantages and disadvantages when it comes to strengthening the squat motion. However, when you consider that all of them use bands, it's an absolute guarantee that you will find one that works for you. In this article I take you through each setup and discuss the advantages and disadvantages of each band squat setup.

6 Band Squat Setups - Advantages and Disadvantages

1. Double Crossover Squat Setup

Advantages

1. Frees up the hands to load with dumbbells or other portable free weight tools
2. It is very easy to use to perform contrast barbell - band squatting
3. Works well with large high resistance bands like the Blue XXL, Grey XXXL and Mega Black Bands

Disadvantages

1. Band pressure can create discomfort on the top of the shoulders
2. Does not work well with people who are under 5'5" in stature
3. Does not work well with circuit-based training due to an extended application time
4. Needs a pair of similar size bands

 

Video of Setup

2. Rack Band Squat Setup

Advantages

1. Allows you to perform front squats anywhere
2. Easily adapts to any individual height
3. More comfortable on shoulders especially using crossover or clean hold
4. Makes transitioning into other band exercises easier when performing circuits
5. Only requires 1 single band

Disadvantages

1. Challenging to use heavier quantum band resistance levels like the Blue XXL, Grey XXXL and Mega Black Bands
2. Does not allow for the simultaneous use of free weights or barbells

 

Video of Setup

3. Band Belt Squat Setup

Advantages

1. Best way to apply resistance for plyometric squat training
2. Can be easily used with contrast barbell - band training
3. Frees up the hands to load with dumbbells and other portable free weight tools
4. No issues with shoulder discomfort
5. Adapts to most individual heights

Disadvantages

1. Can create low back tightness if band setup is left on for an extended period of time
2. Does not work well with larger band resistance
3. Actual setup requires a little more time
4. Need both a large and small band

 

Video of Setup

4. Dynamic Stabilizer Band Squat Setup

Advantages

1. Great for individuals who need additional lateral hip stabilization strength with squatting
2. Frees up the hands to load with dumbbells and other portable free weight tools
3. No issues with shoulder discomfort
4. No concerns with individual height
5. Can be easily used with contrast barbell - band training
6. Allows squats to be trained anywhere
7. Allows for plyometric squat training
8. Creates a horizontal vector load

Disadvantages

1. Does not provide an external vertical load to the squat
2. Resistance is limited to body weight only unless you contrast in free weights

 

Video of Setup

5. Horizontal Vector Squat Setup

Advantages

1. Creates an opportunity to do assisted squatting
2. Allows for horizontal vector forces to be applied during squatting
3. Allows for plyometric squat training

Disadvantages

1. There is no vertical band resistance load
2. Resistance is limited to body weight only unless you contrast in free weights

 

Video of Setup

6. Combined Band Squat Setups

Obviously many of these band squat setups can be combined. For instance, the Rack Setup can be easily combined with either the Dynamic Stabilizer, Double Crossover and Band Belt setups. The Dynamic Stabilizer setup can be easily combined with the Band Belt Setup and Double Crossover Setup.

Advantages

1. Provides you with the advantages of each setup
2. Allows for training of the body in multiple planes
3. Allows for higher loads of band resistance

Disadvantages

1. Longer setup time
2. More issues with band pressure discomfort
3. Requires several more bands

 

Video of Setup

Summary

Don't stop squatting just because you don't have access to free weights or because your body no longer tolerates traditional free weight or machine based squatting. RBT provides you with endless ways to squat using multiple types of band resisted setups.

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Learn how to apply all of these setups and 30 more total body strength setups and create unlimited RBT workouts

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  [post_title] => 6 Band Squat Setups [post_excerpt] => There are 6 Band Squat Setups you can use to strength train the bilateral squat movement. Each of these 6 setups has it own advantages and disadvantages when it comes to strengthening the squat motion. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 6-band-squat-setups [to_ping] => [pinged] => [post_modified] => 2020-02-03 22:03:57 [post_modified_gmt] => 2020-02-03 22:03:57 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=36826 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 36826Array ( [0] => 1289 [1] => 1288 )

WP_Post Object ( [ID] => 35517 [post_author] => 4 [post_date] => 2019-10-23 17:14:35 [post_date_gmt] => 2019-10-23 17:14:35 [post_content] =>

Don't let Father Time take away 2 important elements of functional fitness agility and dynamic balance. Try the Figure 8 Tabata Cone Workout.

As an active adult, working on agility and dynamic balance is important, knowing Father Time is trying to take that away from you. Resistance band training is one of the best ways to work on foot agility while training the body to stay dynamically balanced in standing at all times. The Figure 8 Tabata Cone Workout requires minimal space and was one of the first RBT Workouts I created to work on those 2 elements of functional fitness while creating a fun way to burn fat.

Workout Details

This specific workout requires you to alternate through 4 exercises. These 4 exercises will have you moving in all 3 planes of motion for 20-seconds of work followed by 10-seconds of rest while you switch directions. Cycle through all 4 exercises 5 times for a 20-minute workout. Scale your band resistance (remember to go with a lower resistance until you have balance, rhythm and coordination going well). If you want to bump up the work output, take the intervals up to 30-seconds on and 15-seconds rest.

Fig. 8 Cone Workout 2019

Fig. 8 Cone Workout 2009

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Learn how to train all aspects of Functional Fitness

Learn More

  [post_title] => Figure 8 Tabata Cone Workout - 2019 & 2009 [post_excerpt] => The Figure 8 Tabata Cone Workout requires minimal space and was one of the first RBT Workouts created to maintain foot agility while training the body to stay dynamically balanced at all times. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => figure-8-tabata-cone-workout-2019-2009 [to_ping] => [pinged] => [post_modified] => 2020-02-03 21:45:23 [post_modified_gmt] => 2020-02-03 21:45:23 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=35517 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 35517Array ( [0] => 1289 [1] => 1288 )

WP_Post Object ( [ID] => 29977 [post_author] => 4 [post_date] => 2018-10-02 18:20:00 [post_date_gmt] => 2018-10-02 18:20:00 [post_content] =>

About the Shoulder Press Workout

Set up correctly, a pillar shoulder press workout is an awesome shoulder strength training workout

Not only is it shoulder joint friendly, but the shoulder press workout also creates ab stabilization and scapular stabilization at the same time. Both scapular and abdominal stabilization are often weak links in the overhead pressing movement. This leads to the shoulder, specifically the rotator cuff, becoming overused or injured. Training overhead pressing in a plank position, automatically forces the scapula and abs to stabilize. Band resistance will be low but no worries. You will still get a great workout that will be very shoulder friendly.

Shoulder Press Workout Design

• Alternating between right and left sides, perform 30 seconds of work followed by 30 seconds of rest.

• Perform 12 total sets (6 each side) and rest for 2 minutes.

• Choose another pillar press variation and repeat the same sequence. 

• Perform 4 total rounds, always changing up the pillar press exercise variation.

[post_title] => Shoulder Press Workout [post_excerpt] => The pillar shoulder press workout is an awesome shoulder strength training workout that is joint friendly and creates ab and scapular stabilization. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => shoulder-press-workout [to_ping] => [pinged] => [post_modified] => 2018-10-06 12:44:52 [post_modified_gmt] => 2018-10-06 12:44:52 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29977 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 29977Array ( [0] => 1289 [1] => 1288 )

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Healthy Band Shoulder Press Exercises

Shoulder press exercises are movements that are important when you consider the amount of overhead activities we do on a daily basis

Unfortunately traditional free weight shoulder press exercises have been shown to create significant micro-trauma to the rotator cuff when performed regularly. As a result, many active aging fitness enthusiasts that only lift weights develop shoulder pain. Ultimately, they have to discontinue this strengthening exercise. Fortunately shoulder press band exercises are more joint friendly. They also provide several other added benefits that traditional free weight shoulder press exercises can't.

Benefits of Band Shoulder Press Exercises

• A band's ascending resistance provides an easier resistance when starting the concentric phase of the pressing movement

• Band pressing allows for non-vertical vectors which are less likely to irritate the rotator cuff.

• A band's pliability allows pressing movements to be quickly modified to painful ranges of motion.

• Band resistance can be quickly modified to avoid overloading the rotator cuff.

• They allow core stabilization and scapular stabilization to be instantly integrated to support the rotator cuff.

• They can easily place the load behind the shoulder. This allows scapular muscles to engage faster.

• Pulling movements can bring in rotation. This is going to recruit the scapular muscles more effectively.

Top 10 Attached Bent Over Shoulder Press Exercises

1. Staggered Bentover Press
2. Parallel Bentover Press
3. Alternating Bentover Press
4. Standing Single Arm 3 Point Press
5. Kneeling Single Arm Press
6. Knee Tap Single Arm Press
7. Single Arm Pillar Press
8. Blast Off Single Arm Press
9. Standing Behind the Neck Press
10. Step and Press

[post_title] => 10 Top Healthy Band Shoulder Press Exercises [post_excerpt] => Band shoulder press exercises are joint friendly and provide several other added benefits that traditional free weight shoulder press exercises can't. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-top-healthy-band-shoulder-press-exercises [to_ping] => [pinged] => [post_modified] => 2018-10-05 23:58:50 [post_modified_gmt] => 2018-10-05 23:58:50 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=30044 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 30044Array ( [0] => 1289 [1] => 1288 )

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10 Attached Band Pulling Exercises

Pulling exercises should do more than just strengthen your mid back muscles.

This is one of the huge advantages of training the movement of pulling with resistance bands. Not only does attached band pulling increase muscle size and strength, but it also creates several additional benefits that are not possible with machine or free weight pulling.

10 Added Benefits of Attached Band Pulling

1. Trains hip hinging which is a key functional movement for all ground-based movements including squatting, lunging and deadlifting.

2. Increases glute activation and strength as long as feet are on the ground.

3. Automatically activates secondary scapular muscles because glutes are directly wired to scapular muscles when pulling is being performed.

4. Allows you to train pulling in all 3 planes of motion which builds muscle definition and strengthens small secondary pulling muscles.

5. Increases rotator cuff flexibility because rotation can easily be brought into most attached band pulling exercises.

6. Creates shoulder joint mobility with repetitive distraction created by looping the band over the wrist and eliminating grasping. No grasping keeps deltoids less active and in turn allows the band to distract the shoulder joint.

7. Increases muscle recruitment of mid back muscles because of the ascending resistance which increases as a person pulls further into the range of motion.

8. Increases mid spine rotational mobility which is inherently lost as the body ages.

9. Increases ground reaction control and stabilization with walking and running because the lower body has to stabilize against the ground on every repetition.

10. Optimizes each set for resistance because it is very easy to increase or decrease resistance on the fly with resistance bands.

My Top 10 Attached Band Pulling Exercises

1. Squat Pull
2. Single Arm Squat Pull
3. Single Arm Rotational Pull
4. Iso Squat Pull
5. Split Squat Pull
6. Step Back Pull
7. Lat Pull
8. Power Pull
9. Side Pillar Pull
10. Front Pillar Pull

[post_title] => 10 Attached Band Pulling Exercises that are Better than Lifting Weights [post_excerpt] => Pulling exercises should do more than just strengthen your mid back muscles. Not only does attached band pulling increase muscle size and strength, but it also creates several additional benefits that are not possible with machine or free weight pulling. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-attached-band-pulling-options-that-are-better-than-lifting-weights [to_ping] => [pinged] => [post_modified] => 2018-09-27 15:31:13 [post_modified_gmt] => 2018-09-27 15:31:13 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29922 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 6 [filter] => raw ) ID: 29922Array ( [0] => 1289 [1] => 1288 )

WP_Post Object ( [ID] => 28317 [post_author] => 4 [post_date] => 2018-06-27 10:35:11 [post_date_gmt] => 2018-06-27 10:35:11 [post_content] =>

This world has a serious stiffness epidemic going on and it's not getting better

People spend very little time on flexibility and mobility training. As a result, their body is getting stiffer. As the body loses mobility and flexibility it loses the ability to move. This, in turn, eliminates specific activities from their daily routine due to the inability to do them or the risk of injury if they continue to attempt them.

Why People Lose their Mobility and Flexibility

1. Very few people implement a consistent mobility and flexibility warm up into their workouts or daily exercise routine

2. Most traditional stretching and mobility exercises don't work or are ineffective

3. Father time is stealing our mobility and few know how to fight back

4. Everyone is stuck on getting a body that looks good versus one that moves and feels good

Why Bands Work

Band flexibility and mobility training is the best way to fight the stiffness epidemic because it works.

Learn Why Bands Work

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Improve your mobility and flexibility by 50% in 28 Days

Implement Dave's Complete Hip and Shoulder Band Mobility and Flexibility Program as a member of The Band Gym

TRAIN with DAVE 

 

  [post_title] => Flexibility and Mobility Training ... Why Bands Work!! [post_excerpt] => This world has a serious stiffness epidemic going on and it's not getting better. Discover why bands work and why they are your best option to fight the stiffness epidemic. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => flexibility-and-mobility-training-why-bands-work [to_ping] => [pinged] => [post_modified] => 2019-08-11 20:18:27 [post_modified_gmt] => 2019-08-11 20:18:27 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28317 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 28317Array ( [0] => 1289 [1] => 1293 )

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Get the Right Muscles to Do the Job

Muscles are Dumb!!

They don't think or show emotion. They simply react to the stimulus they are confronted with and do what they have been trained to do. Knowing this is how a muscle responds, it is pretty important to make sure the muscles are being trained to follow good movement patterns so they can in turn create optimal muscle recruitment or in other words get the right muscles doing the right job. Optimal muscle recruitment is important in several ways:

1. Reduces compensation - wrong muscles doing the wrong job
2. Decreases the likelihood of joint and muscle injury
3. Increases strength
4. Leads to better muscle definition
5. Improves muscle flexibility and joint mobility
6. Improves balance and coordination

How RBT Can Assist with Getting Optimal Muscle Recruitment

RBT is not just a tool that helps apply resistance to muscles. It can also apply assistance to muscles by decreasing the impact of gravity. By assisting movements like squats, lunges, push ups, pull ups and inverted presses, it allows the right force generating muscles to work optimally. Most people want to do these simple body weight movements but are unable to or substitute the wrong muscles while attempting to perform them. By applying resistance bands to the body correctly, all of these movements can be easily assisted so optimal muscle recruitment can occur.

How to Assist Simple Body Weight Movements

Pull ups

Lunges

Assisted Push Ups

Assisted Step Ups and Single Leg Squats

Summary

As the body ages it becomes increasingly more important that we stay functionally strong by being able to perform simple body weight exercises. It is equally important to make sure we are telling the right muscles to do the right job when doing those movements. RBT assisted band training provides anyone with the options to perform simple body weight movements correctly and in turn reap the benefits of optimal muscle recruitment.

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Best Assisted Band Training Package and Key Accessory

     Plus   

[post_title] => Getting the Right Muscles Doing the Right Job [post_excerpt] => RBT assisted band training provides anyone with the options to perform simple body weight movements correctly and in turn reap the benefits of optimal muscle recruitment. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => getting-the-right-muscles-doing-the-right-job [to_ping] => [pinged] => [post_modified] => 2018-07-01 13:58:22 [post_modified_gmt] => 2018-07-01 13:58:22 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28485 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28485Array ( [0] => 1290 [1] => 1289 )

WP_Post Object ( [ID] => 28116 [post_author] => 4 [post_date] => 2018-05-28 07:00:24 [post_date_gmt] => 2018-05-28 07:00:24 [post_content] => One of the best ways to make traditional barbell strength training more joint friendly is contrast training using gravity-dominated resistance with band resistance. It's also better for active aging guys.

How is Barbell-Band Strength Training More Joint Friendly??

First, it eliminates having to load up the bar with heavy resistance. This creates joint shearing forces that wear and tear on the joints. Instead, by using a band it decreases the load at the start of the concentric phase. This is where most joint trauma is created. The second way contrast training is joint friendly is it creates a higher level of joint stabilization at the end of the concentric phase. This is where injury is most likely to occur.

Here Are 5 Other Benefits of Contrast Training

• Eliminates needing super heavyweights
• Creates an incredible muscle squeeze at the end of your range of motion which is what increases muscle recruitment and definition
• Increases distal stability where joints are most unstable (big injury prevention benefit)
• Allows for greater muscle recruitment, making it a strong fat burning interval strength strategy
• Allows you to work on fast-twitch muscle recruitment since speed is variable

Let me take you through how to contrast 7 major muscle groups using traditional Barbell Strength Training exercises. These exercises will provide you with a more joint friendly, free weight strength training alternative.

Chest-Barbell Bench Press

Back-Barbell Bent Over Rows

Shoulders-Barbell Push Press

Legs-Barbell Front Squats

Summary

Substituting these barbell and bodyweight contrast exercises has been proven to help you gain strength. It also helps you build muscle and create greater muscle definition without having to create extensive wear and tear on your joints. As a result, barbell training becomes a more joint friendly training option for active aging guys and gals that enjoy that form of strength training.

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Want to Build Joint Friendly Strength and Muscle Definition?

Follow the 28 Day Muscle Maximizer Program

Program With Band Kit | Program Only

   

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[post_title] => Barbell - Band Strength Training That Is Joint Friendly [post_excerpt] => Contrast training using gravity dominated resistance with band resistance is one of the best ways to make traditional barbell strength training more joint friendly and ultimately better for the active aging guys. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => barbell-band-strength-training-joint-friendly [to_ping] => [pinged] => [post_modified] => 2019-02-10 22:35:21 [post_modified_gmt] => 2019-02-10 22:35:21 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28116 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28116Array ( [0] => 1775 [1] => 1289 [2] => 1288 )

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As we age, it becomes critical that we take more time to prepare our body for a workout

This is especially true if that workout is going to include some high intensity strength training with weights or faster rep power movements. An active aging athletic body deserves the right to be WARNED about what it is going to be asked to do. Not properly warming up and preparing will lead to avoidable soft tissue trauma and potential early workout injury.

How to Implement Primer Band Workouts

Primer band workouts are short 8 to 12 minute workouts using bands to optimally prepare the body for an upcoming workout. I implement these types of short workouts early in our Fitness Camp Workouts as well as athletic-based workouts. I do this to make sure everyone is optimally prepared for the high intensity component of an upcoming workout.

Primer Band Workouts Do 12 Things ...

1. Activates key muscles that are going to be targeted in your workout
2. Progressively lubricates tendons without irritating them
3. Increases the body’s core temperature
4. Slowly raises heart rate and respiration
5. Allows you to use modified movements if needed to slowly progress into the primary movement
6. Saturates muscles with blood to increase primary workout intensity
7. Mobilizes joints and increases muscle pliability
8. Increases activation of peripheral joint stabilizers which helps in preventing early workout tendon or muscle injury
9. Increases central nervous system excitement levels which increases muscle response time
10. Creates a mild to moderate level of muscle pre-exhaustion (it's like a muscle second wind)
11. Increases metabolic rate and fat burning capabilities
12. Prepares the body for higher levels of force output intensity

Keys to a Successful Primer Band Workout

1. Use low band resistance which is better
2. Focus on movement quality and muscle recruitment, not force
3. Use higher reps to allow for a progressive muscle recruitment
4. Emphasize holding 2 seconds at the end of the concentric or work phase to increase activation
5. Apply a slower to faster rep speed on subsequent rounds
6. Always go through a full range of motion with resistance being applied through that full range of motion

4 Primer Band Workouts

Knowing how versatile Resistance Band Training is when it comes to exercise options, building primer workouts is endless and unlimited. Below are 4 Primer Band Workouts with exercise options I often use prior to training a specific muscle group. Keep in mind that before all upper body dominant workouts, shoulder band distraction is recommended. Before all lower body workouts the band hip stretching series is recommended. Make sure you don’t forget about this part of your warm-up.  

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Best Training Package to Implement Primer Band Workouts

  [post_title] => PRIMER BAND WORKOUTS - Save Your Joints and Make Workouts Feel Great [post_excerpt] => As we age it becomes critical that we take more time to prepare our body for a workout. Primer band workouts are short 8 to 12 minute workouts using bands to optimally prepare the body for an upcoming workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => primer-band-workouts [to_ping] => [pinged] => [post_modified] => 2019-07-06 13:20:25 [post_modified_gmt] => 2019-07-06 13:20:25 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28046 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 28046Array ( [0] => 1289 [1] => 1288 )

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Low Back Training Strategies that work to "Bullet-Proof" the most frequently injured area in the body.

The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing a "bullet-proof" low back training exercise routine is the key to keeping the most frequently injured region in the body feeling great and moving great regardless the age. Fortunately to accomplish this it does not require being a physical therapist or having specialized equipment.  With a little knowledge and a few Quantum Resistance Bands, bullet-proofing your low back is to build into a weekly workout routine.

Low Back Concepts That Need to Be Understood

Concept #1: The low back is a transition area for Reciprocal Movement

The body is designed around our ability to create locomotion of which walking and running are the most popular option. Knowing this, it's important to understand the concept of "Reciprocal Movement" and how it impacts the low back. When walking or running the opposite leg and arm work together by moving in a similar direction and in a similar plane.  As an example when you step forward with your left leg, your right arm mirrors the forward movement.  As a result your right leg and left arm are place in a backwards position relative to your torso.    This is what is call "Reciprocal Movement".   With reciprocal movement, the left leg and right leg move in opposite directions and the forces that result from that go directly through the low back.   Fortunately the arms mirror the legs which lessens the forces. However if the body loses the ability to reciprocate due to lose of mobility and flexibility, it becomes very apparent that the low back will be dramatically impacted.    As a result stretching and mobilization is going to be important to keeping your low back healthy.  

Concept #2: The low back is positioned above the hip joints

Knowing the amount of standing and walking we do as individuals each day, over 75% of the body’s functional movements are driven from the ground up.   Also knowing that the body functions in kinetic chain, the positioning of the low back above the hips becomes significant—especially if the hips have restricted range of motion. A loss of flexibility and mobility in the hip joints as well as the surrounding muscles immediately places the burden of making up this movement loss on the low back which is the next joint above the hips in the kinetic chain. Considering the low back anatomically does not have a great deal of natural range of motion, asking it to provide more is not a good long-term functional strategy and is what ultimately leads to excessive wear and tear to the low back disc and joint structures.

Concept #3: The low back is positioned below the mid-back and shoulders

If movement is not being driven from the ground up, it is being driven from the head down.  To experience what is meant by this, put your feet tight together and swing your arms.   You will immediately notice the rotations that occurs through your mid back and low back.    This again is a result of the body being a total kinetic chain.   As a result staying mobile through the mid-back and shoulder regions will decrease the amount of movement  the low back will have to make up for and in turn put more stress on the low back disc and joint structures. Unfortunately as the body ages it is the mid-back and shoulders that often become restricted first.  As a result, movements that are driven by the upper extremities, like reaching, throwing and swinging, instantly challenges the low back to move more if the mid-back does not provide enough range of motion. Considering how much reaching  we do with our arms on a daily basis, keeping the mid back area mobile becomes critical to low back health.

Concept #4: The low back is stabilized from moving too far

The low back is stabilized and protected from moving too far by the core muscles, specifically the lower abdominals. The best way to achieve optimal dynamic stabilization of the low back is by training the lower abdominals in a standing posture to take advantage of ground reaction forces that require the glutes to work with the abs. However,  most individuals train the abdominals using lying or sitting postures doing movements like crunches,sit-ups or leg raises.  These exercise actual increase low pressure on the disc and joint structures of the low back by forcing the low back to go through movement versus training stabilization.  These movements also reinforce the use of the rectus abdominus which can not stabilize the low back due to its anatomical alignment. To effectively protect the low back, training the abs in standing to be isometric and than dynamic  reactive stabilizers of the low back are key to protecting the low back joints and disc from excessive movements outside their normal range of motion.  

The body is going to move to  accomplish the goal.  If joints and muscles are weak or inflexible, other joints and muscle will be required to compensate.  The Low Back is the #1 area of compensation because it is where all functional movement is driven from.  

 

Low Back Training Strategies and Exercises that Work Using Resistance Bands

Strategy #1: Stretching and Mobilizing the Hips without Low Back Compensation

Bands are the perfect stretching tool when it comes to keeping the hip joints mobile and the surrounding muscles flexible. This can be easily accomplished by performing an active band stretching routine before every workout. This stretching routine should address all planes of hip movement while making sure the stretching targets the key muscles while not allowing the low back to compensate which is often the case when using traditional body weight  stretching. Performed correctly, band stretching will allow both hips to be stretched and mobilized simultaneously following the exact kinetic chain patterns of movement used everyday with walking. Remember, range of motion that is lost in the hips must be made up for in the low back. Maintaining mobile hips significantly decreases the likelihood of the low back being forced to make up for the lack of hip mobility and muscle flexibility.

 Band Man's Daily Stretching Routine

 

Strategy #2: Mobilizing the Mid-Back Early and Often

Resistance bands allow the shoulder and mid-back to be mobilized and lengthened out using a "distraction" technique that creates elongation while having the body move around a fixed arm. Both of these band stretching  techniques make it very easy for the mid-back and shoulder to get stretched and mobilized without creating unnecessary stress to the low back and shoulder. Keeping good mobility through the mid-back decreases the likelihood of the low back having to once again make up for lost range of motion in surrounding joints. A band shoulder stretching routine(shown below) should be an exercise routine that is applied before any upper body strength workout.

Shoulder Stretching Series

 

Strategy #3: Build rotational movements into every exercise program

Assuming hip, mid-back and shoulder rotation is being addressed using the previously mentioned solutions, the next important low back training strategy should be to incorporate rotational type movements into every workout. This will ensure that the newly gained mobility in the hips and mid-back becomes usable mobility. Unlike free weights, Resistance bands are able create horizontal vector forces which in turn provide the perfect training set up to easily bring in rotation while in a standing posture.   Using a horizontal force allow rotation to be brought into a basic lunge, row, push, press or squat movement.  By bringing in rotation to your strength training program,  it allows you to combine up strength and mobility training into a single exercise.

Ways to Bring in Rotation to Your Workout using RBT

Strategy #4: Train Both Static as well as Reactive Core Stabilization

The key to protecting the low back is making sure it remains both static and dynamically stable. To do this, it requires training the abdominal muscles in all planes of motion using horizontal force vectors that create anti-extension, anti-lateral flexion and anti-rotational momentum forces that challenge the abs to control and decelerate these forces. These types of horizontal force vectors can only be incorporated using resistance bands and should be part of a trunk stabilization program that is performed prior to any upper or lower body strength training routine. By performing a core stabilization program first versus at the end of a workout ensures the trunk is ready to protect the low back regardless of what the workout plan is for that day.

Simply Way to Train Core Stabilization Statically and Dynamically

Strategy #5: Build Lateral Hip Strength to keep the low back from excessive sideways forces

The glutes are without a doubt the body’s #1 power center. However, when it comes to protecting the low back, the glutes have to be sideways strong to help decrease excessive side-bending forces on the low back. The ability for the glutes to prevent the low back from constantly side bending during any type of weight-bearing activity, including walking, will significantly reduce wear and tear forces on the low back joints and disc structures. A simple 13" dynamic stabilizer band routine done prior to any low back or cardio workout will effectively train the glutes to be strong sideways stabilizers.

Glute  Medius Training with a Dynamic Stabilizer Band

Summary

95% of all individuals will suffer some type of low back pain in their lifetime. To help eliminate low back pain from occurring, it will require incorporating strategies that go way beyond doing a few planks and ineffective body weight stretches. Instead it will require building multiple training strategies into a weekly workout routine that addresses the key issues that lead to excessive low back wear and tear that ultimately leads to injury. Resistance bands allow individuals to easily incorporate these strategies into a well-rounded exercise routine without having to become an exercise specialist or waist valuable exercise time on high-priced equipment or an expensive monthly gym membership.  

A Complete Core Chaos Workout that Hits all 5 Strategies

 

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Get Your Low Back Feeling and Moving Great Following this 28 Day Core Strength Training Program

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  [post_title] => Low Back Training Strategies [post_excerpt] => The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing effective low back training strategies and programs is the key to keeping the most frequently injured region of the body feeling and moving great. Learn 5 Low Back Training Strategies using bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => low-back-training-strategies [to_ping] => [pinged] => [post_modified] => 2021-02-09 18:39:40 [post_modified_gmt] => 2021-02-09 18:39:40 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17235 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 17235Array ( [0] => 1290 [1] => 1289 [2] => 1291 )

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Why and How To Do Band Ankle Mobilization

Your foot is the first thing that hits the ground with every step you take. That means the ankle joint is the primary joint that sets up how all the other joints of the kinetic chain will respond. The knee, hip, low back and even the shoulder are going to have to adapt, adjust or compensate to whatever the ankle joint creates. As a result, the ankle joint is going to be key in making sure all other joints continue moving well while not being forced to compensate.

That said, how much time do you spend making sure your ankle joints stay mobile and moving well??

My assumption is you spend very little time on ankle flexibility and mobility since flexibility in general is typically not given very much time or emphasis. However, would you consider starting to mobilize the ankle more if you knew that it is the #1 joint that becomes tight and leads to almost all knee, hip and low back overuse injuries?? Don’t believe me?? There are shoe insert companies making billions of dollars placing off the shelf, non-customized inserts into shoes everyday to address what doing a simple band stretching and mobilization routine would very often eliminate.   However, it is much easier to put in an insert than it is to stretch. Also, with the big marketing push in wearing minimalist shoes and performing barefoot training, it makes you think that the foot and ankle are pretty important joints that need to stay well mobilized.

How to Mobilize the Ankle with a Band

There are a lot of ways to mobilize the ankle just like there are a lot of ways to stretch the other parts of your body. However, doing simple body-weight stretching has shown to be less than effective for various reasons. In my opinion it is very difficult to create enough passive over-pressure to effectively stretch muscles and mobilize joints doing simple body-weight driven stretches. Plus, very few people are motivated to do these types of stretches. However, by applying a resistance band, it allows you to create an accommodating over-pressure while taking muscles and joints through any functional movement pattern. Plus, it also eliminates having to support the body which for many people becomes difficult. This is due to their lack of strength and may be why they are less willing to do body-weight driven stretching.

How Often and How Long Should You Mobilize the Ankle with a Band

Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help improve and maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy and efficient to complete on a consistent basis.

How to Perform Ankle Joint Mobilization with a Quantum Band

[post_title] => Band Ankle Mobilization - Why and How To Do It [post_excerpt] => Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy to complete on a consistent basis. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-ankle-mobilization [to_ping] => [pinged] => [post_modified] => 2018-02-17 21:24:09 [post_modified_gmt] => 2018-02-17 21:24:09 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=26759 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 26759Array ( [0] => 1290 [1] => 1289 [2] => 1293 )

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Eliminating Knee Pain

Here are 5 band training elements you must have in your weekly exercise program to help get rid of knee pain as well as keep your knees feeling and moving well.

1. Foam Rolling

The key structures that need to be consistently foam rolled prior to every workout are the anterior-lateral thigh, lateral thigh and VMO. These 3 structures are consistently found to be painful with foam rolling in a painful knee.

Here is how to foam roll these key regions

2. Band Hip Stretching

The knee is a joint stuck in the middle of the hip and ankle with nowhere to go. It’s critical that the hip stays mobile and the surrounding muscles stay flexible so the knee does not have to provide additional motion that the hip would typically have provided if moving well. The key muscles that are often found to be restricted in a painful knee are the hip flexor, lateral thigh, lateral hamstring and hip rotation. Hip rotation along with hip extension are often the key movements of the hip that become restricted and lead to knee pain. All of these can be easily band stretched and mobilized.

Key band stretching exercise

3. Dynamic Stabilizer Glute Training

Thigh weakness, specifically the VMO, is often mistakenly accused of being what causes knee pain. However, in reality it is weakness in the glutes and specifically the glute medius, that leads to knee pain. A weak glute medius creates poor knee mechanics during squatting type movements as well as the ITB and adductors having to try and stabilize the knee. This is why these muscles are found to be very tight and make foam rolling painful. Knowing that squatting is often a key movement that causes knee pain, by attacking the glute medius with various dynamic stabilizer exercises it will strengthen the glute medius while avoiding having to do excessive squatting.

4. Developing Tri-plane Pillar Strength and Stabilization

We have established that the key muscle that protects the knee is the glute medius. However, in order for the glute medius to do its job, it must have a strong and stable foundation to generate force from. This foundation comes from developing multi-plane pillar strength. By having a strong pillar, the core allows the muscles to generate the force needed to keep the knee in good alignment. Without a strong pillar, the low back is allowed to move which, in turn, creates mal-alignment throughout the entire lower extremity with the knee most likely absorbing the greatest stress.

Here are 8 dynamic stabilizer exercises that help eliminate knee pain by increasing glute medius strength and core stabilization

5. Horizontal Vector Squatting

Squatting is the grandfather of all functional movements. Unfortunately, squatting is also what creates a majority of the knee pain experienced in society. Painful knees have to eventually regain the ability to squat in order for people to truly regain full function. However, vertically-loaded squatting with barbells or dumbbells is not needed to successfully regain squat strength. Horizontal vector squatting and single leg squatting should be the first progression level attempted when returning back to squatting off a painful knee. Band horizontal vector squatting creates greater glute medius recruitment along with better squatting mechanics. This leads to strengthening the key squatting muscles without knee joint aggravation.

How to apply horizontal vector squatting with bands

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The Complete Knee Protection Coaching Module is Available in The BAND GYM

[post_title] => Knee Pain Elimination Program [post_excerpt] => Here are 5 band training elements you must have in your weekly exercise program to help get rid of knee pain as well as keep your knees feeling and moving well. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => knee-pain-elimination-program [to_ping] => [pinged] => [post_modified] => 2018-01-03 00:20:37 [post_modified_gmt] => 2018-01-03 00:20:37 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=25863 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 5 [filter] => raw ) ID: 25863Array ( [0] => 1290 [1] => 1289 )

WP_Post Object ( [ID] => 24801 [post_author] => 4 [post_date] => 2017-11-09 07:00:10 [post_date_gmt] => 2017-11-09 07:00:10 [post_content] => As we age, joint pain and muscle stiffness can become more frequent unless you are addressing it within your workout. After 22 years of treating physical therapy patients and 30 years of working with adult fitness enthusiasts, it is clear what you need to do within your workout routine to eliminate nagging joint pain and muscle stiffness.

Your workout needs 6 things to eliminate joint pain and muscle stiffness.

1. Foam Rolling & Band Stretching

Don’t think of a warm up as a passive activity that simply lengthens out your muscles. Instead, commit to a 10 to 15 minute pre-workout routine that incorporates foam rolling, band stretching, and band muscle activation. Make your stretching and muscle activation program specific to your workout if possible. However, doing a full body pre-workout routine is also perfectly fine.

Use this warm up:

2. Core Stabilization

The core, specifically the inner abs (obliques and transverse abdominus), are key stabilizers to every movement we make. Without their stabilization we immediately put more pressure on our knees, ankles, elbows, wrists and shoulder joints to stabilize. Don’t think sit ups or crunches. They will actually add to the joint stress. Think stabilization exercises like planks, pillars, and mountain climbers. Teaching your abs how to keep the low back from excessive movement will allow joints further away from your center of gravity to remain more stable and not get beat up.

3. Auxiliary Exercises

Primary exercises typically use higher levels of resistance. These are fun because you get to test your strength out. However, just doing those types of heavy resistance exercises will ultimately lead to excessive joint and muscle stiffness, especially as our body ages. Auxiliary exercises allow you to focus on strengthening in different planes using different movement patterns while typically applying lighter resistance. However, these auxiliary type exercises allow you to address strength imbalances, inflexibility and stability issues that the primary exercise won’t.

Ways to use Towel-Band Auxiliary Training

4. Integration vs Isolation

The body was designed to work as a unit. Always doing isolation movements (like strict curls, bench presses or seat military presses) makes our joints move in a very unnatural pattern. It also places high levels of stress on a particular joint versus dispersing it among several joints and muscles. Incorporate integrated (multi-joint) movements into your workout as often as possible. You will find your body will still build strength and muscle without all the joint and muscle stiffness.

5. Consistency

Staying consistent and making sure your muscles and joints routinely are challenged with resistance 3 to 4 times per week is important. Joints and muscles that are not routinely challenged will experience much higher levels of post workout stiffness and pain. All workouts don’t have to be done with high intensity or using heavy weights to be beneficial. Light weight resistance or band ascending resistance is a great way to train 2 times per week.

6. Recovery

As we age, making sure we do what our body needs to best recover is important. Especially if you want to workout 3 to 5 times per week doing various types of activities. Recovery should include things like optimal hydration, foam rolling, band stretching, proper sleep and built in rest days. Without these key recovery activities, your body will slowly breakdown between workouts. Recurrent breakdown of joint and muscle tissue with poor recovery equals higher levels of joint pain and stiffness.

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[post_title] => How to Eliminate Nagging Joint Pain and Muscle Stiffness with RBT [post_excerpt] => After 22 years of treating physical therapy patients and 30 years of working with adult fitness enthusiasts, it has become very clear to me what you need to do within your workout routine to eliminate nagging joint pain and muscle stiffness. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => eliminate-nagging-joint-pain-muscle-stiffness-rbt [to_ping] => [pinged] => [post_modified] => 2019-02-10 22:27:45 [post_modified_gmt] => 2019-02-10 22:27:45 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=24801 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 24801Array ( [0] => 1290 [1] => 1776 [2] => 1289 )

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What Is the Truth About Pulling?

If you can’t see it why train it? It’s known as the mirror theory and is a common theory that is often applied to training the muscles of the back. Fitness enthusiasts that apply this theory train the mid-back 50% less than they do the chest, biceps and the front of the shoulders. Unfortunately, following this theory leads to muscle imbalance issues as well as tightness through the shoulders and chest. Add the impact of gravity to this and you begin to see rounded shoulders, loss of shoulder flexibility, tightness in the mid-spine, increased stress to the cervical spine (neck) due to a forward head, and over time increased stress to the low back. All because pulling was not respected as much as pushing.

How Pulling Works

Pel-trunk-cula is a term I stole from one of my mentors Gary Gray. The Pel-trunk-cula refers to the relation between the pelvis, trunk (abs mostly) and the scapula or shoulder blades. These 3 regions of the body are wired up to work together and the switch that triggers the pel-trunk-cula response is our feet pushing into the ground. This force into the ground while the upper body is simultaneously performing a pulling movement causes the powerful glute muscles that surround your pelvis to activate. With the mid-back and glutes working together at the same time, the trunk and abs have to kick in to stabilize.

You pull with your butt and push with your gut!!

Now if you are sitting, you take the hips and glutes out of play unless you are pushing your feet into something which is often the case. If not, you will have a very difficult time pulling. The point is pulling does much more than just work your mid-back muscles. It trains your glutes to become stronger stabilizers, and it forces your abs to work to link your mid-back muscles with your hips. It’s not a coincidence that most mid-back muscles are hooked into your pelvis.

Getting Better with Pulling

Here are a few other things that get better with pulling:

1. You learn how to perform a good hip hinge which is key to protecting your low back.

2. It teaches you how to load your lats and lift or pull with your glutes instead of your low back.

3. It gets your glutes to work with your upper body to help your shoulders.

4. Getting your glutes activated makes your shoulder blades stabilized, taking the load off your shoulder and specifically your rotator cuff.

5. By pulling in multiple directions it keeps your lats and mid-spine flexible which decreases pressure on your neck and shoulders.

6. By pulling with 1 arm, you get your obliques working which you know are the real muscles that form a 6-pack.

7. With hip hinging you have to stretch your hamstrings and hip rotation. Both muscles get tight and inflexible as we age.

I know there is a lot said about using KB swings, straight leg deads and bridging to work the hamstrings and butt muscle. But honestly, pulling with and without bands does a great job of working the glutes and hamstrings as well. Plus, your mid-back gets trained at the same time. Here is another added bonus of pulling. It teaches you how to slow down or decelerate control, with all variations of walking and running because you're working the muscles with pulling the same way they work during any variation of locomotion. For your next workout try doing nothing but horizontal band pulling and see how your glutes, mid-back and hamstrings feel the next day. Plus, if done right your low back will feel no stiffness. Here are several ways to incorporate resistance band pulling into your workout using 1 or 2 bands. Give it a try and remember the muscles you can see in the mirror are the ones that make us go.

13 Band Pulling Variations

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Best Band Pulling Package!!

Pulling, versus pushing or pressing requires far more resistance to challenge the muscles.  It also requires having a pair of bands to train each arm.   Therefore a multi-band package is a must.

Select Your Multi-band Package

 

  [post_title] => The Truth About Pulling [post_excerpt] => A lot of fitness enthusiasts look at pulling secondary to training the chest and arms. The problem is this sets you up for injury and poor posture. Pulling is critical to keeping the total body performing well, looking great and moving freely. Learn more about how and why to incorporate more pulling into your workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => the-truth-about-pulling [to_ping] => [pinged] => [post_modified] => 2017-06-28 14:55:22 [post_modified_gmt] => 2017-06-28 14:55:22 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=22864 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 22864Array ( [0] => 1290 [1] => 1289 [2] => 1293 )