In today's blog post, I go over why I love incorporating resistance bands, how they work and the different types. I also show you a quick but killer mechanical dropset incorporating one of them!
In this quick video, I go over one of my favorite uses for Resistance Bands - a Lateral Raise Mechanical Dropset.
We're gonna grab some dumbbells and a very light resistance band (trust me, you won't need much here - these humble you very quickly). Next, you're gonna loop it under your foot and the dumbbells to add extra resistance through the full range of motion.
This first set will have the most resistance at the top, and you'll also have to fight it on the eccentric. Once you're done with that, drop the band and continue pushing with the dumbbells alone, aiming for another 10-12 reps.
The last go around will be the pulsing reps at the top portion of the movement with band alone - sometimes I even get 40-50 reps like this - which as you may guess, leaves my arms feeling like noodles.
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What are Resistance Bands and why are they useful?
Resistance bands consist of elastic that are used to build and strengthen muscles. They can also help burn belly fat and strengthen core muscles which will boost balance, mobility, and performance during workouts. Resistance bands ensure proper muscle groups are working and doing their job by activating those muscle groups before heavy lifting or doing cardio.
I'm sure you have seen different styles of resistance bands but they are an easy and effective tool that comes in different lengths and tensions from light to extra heavy. First is the Power Resistance Band or "Loop Band." These bands are super durable and provide even pressure on the body. They are most popular for cross-training and powerlifting as well as stretching and correcting mobility issues, adding resistance to weight training, and pull-up assistance.
The next type of band is the Tube Resistance Band which targets areas such as the glutes, upper body, thighs, hips, and calves. The bands are long tubes with handles at the ends. The next type of resistance band is close to a combination of the loop and tube resistance band.
The Figure 8 Resistance Band strengthens arms, chest, shoulders, and back with single arm and double arm exercises for upper body conditioning and can also be used for lower body exercises to tone legs and glutes.
To sum it all up, resistance bands improve strength, core, and performance while giving you the same muscle activity as using equipment for less chance of injury.