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Resistance Band exercises
by Scott Bird | April 17, 2005
Filed in bands
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Some time ago I added a set of Iron Woody bands to my home gym setup. These afford an incredible range of exercises; both by adding variations for the ‘big three’ and by providing numerous movements that can be performed on their own. Many of these are often used in warmups, light feeder workouts or as high-rep finishers for primary workouts.
A few of my favourites :
TKE (Terminal Knee Extension)
Helps to strengthen the VMO. Often overlooked by powerlifters who squat with the emphasis on the hamstrings and hips. This is prehab for the knees.
See: 5 More Movements for Rapid Strength Development - Dave Tate
Band good morning
I first saw these on the Westside Dead Lift Secrets DVD, though the guys at Westside Barbell have undoubtedly been doing these for a long time.
To do them, simply anchor one end of the band with your feet and loop the other end over your head (so it sits on the back of your neck). Perform Good mornings as usual.
Band triceps pushdown
A great finisher or addition to a feeder workout.
See: 7 More Movements for Rapid Strength Development - Dave Tate
Band pull-through
Many cable exercises could be done using bands, and this is definitely on the shortlist.
Band pull-apart
See: 7 Movements for Rapid Strength Development - Dave Tate
NB: thinking about cheese and bacon pull-aparts really doesn’t help this :)
Band curl
Hit the hamstrings from several different angles. Another one for feeder workouts or a quick warmup.
See: 7 Movements for Rapid Strength Development - Dave Tate
Further reading
Chains and Bands (Louie Simmons)
Accommodating Resistance (Dave Tate)
Workin’ on the Chain Gang (Ken O’Neill)
Ready to bend some steel? Grab a copy of the Diesel Crew's Bending eBook. Superb.
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