Traditionally, elastic bands are used as a form of “resistanceâ€, which is great for rehab, resistance training and high performance work. But, they can also be used as “assistance,†helping to de-load the body when performing bodyweight exercises.
Using Bands for Assistance
There are several ways to use bands for assistance:
1. Regressing Exercises:
If you are too de-conditioned for a certain exercise, a band can be used to regress that particular exercise until the necessary amount of strength or endurance is achieved. You’ve probably seen this method used when someone is training to achieve a Pull-Up or Chin-Up. In the Pull-Up example, the assistance band is anchored on a high bar and the feet or knees are placed in the band, which will “de-load†some of their bodyweight. The exerciser can then decrease the thickness of the band as they get stronger, until they no longer need the band at all.
2. Mastering Difficult Bodyweight Moves:
The bands are also an excellent tool for even an experienced bodyweight athlete. They can be used when an exerciser is attempting to learn a more advanced move, like a single arm push up, handstand push up or even a muscle up.
3. Full-Body Dynamic Training:
We can also use the elasticity of the band to help improve speed of movement without taking the full impact of your weight on the joints. It’s almost as if we are decreasing the amount of gravity acting on the body, while allowing us to still achieve high power and speed output with less impact. We call these Full Body Dynamics and they open up an entirely new paradigm of training. (You can get a glimpse of this style at the end of the video).
Upcoming Videos and Bands Training System
We’ve been getting so much out of this style of training that we’ve decided to make a full-length video all about using band training as assistance for beginner to advanced bodyweight enthusiasts.
Choosing Bands
You can see that in this video on the Plyometric Push-Up, we are using typical “resistance†bands (sometimes also called Super Bands), turning them into our “assistance†bands.
You can find resistance training bands at some on-line sites. These Resistance Training Bands are similar to the ones I use. (In the video, I’m using a band that is 41″ long and 1.75″ wide). When we come out with our bands video in a few months, we’ll also be releasing a line of specially bands made specifically for this use.
So, check out the video below, and stay tuned for what’s to come!
Awesome – btw – I think your mailer link send you to the last excellent Frog Stand Variations – thank you!
Sweet! I definitely use bands for things like pull-ups and assists on rings and such. This is taking it to another level entirely. Very interesting concept Mike.
Will your upcoming video show assisted band muscle ups? I’ve seen a few clips, but haven’t been able to incorporate them. Great video.
hanks,
Chris
Great video! Looking forward to more stuff like this.
I will be looking forward to the band dvd!!
Respectfully;
Daniel Poore’
Whats not to love about the examples above; can’t believe I have never utilised a band to help in the early stages of developing basic technique. Many thanks
Love the tutorial. Great job as usual.
Just wondering – do you recommend always doing the band-assisted plyo push up with wide feet, or do you encourage more seasoned clients to have a narrow stance (e.g. feet together)?
Hey Mariana, not necessarily, it’s another tool in your tool box. It is a great way to minimize the impact of the ground contact or to make up for a lack of strength. You can also use them for the more dynamic moves, like in the end of the video, which brings a whole new paradigm to your training. Thanks for the comment!
Thanks. I know I can always count on your site for the best videos and instructions. I truly feel I have found something I can grow with. Thanks.
Thanks so much Matt! Really glad you’re enjoying the tutorials