Resistance Bands Are the Single Best Piece of Strength Training Equipment You Can Own
Strength programming is core to the Purple Patch training methodology. It is a must-do for our athletes and an element of our ‘secret sauce.’ While we integrate weights in the Purple Patch strength programming, you will find a low-cost, versatile piece of equipment at the forefront: Resistance Bands.
The benefits of Resistance Bands are wide-ranging and bring unique physiological benefits to endurance sports. Resistance Bands may not come across a high impact based on their humble appearance and affordable price, but they pack the biggest bang for your buck based on anything in your home gym arsenal. They are often get overlooked for the squat rack, or the larger weight training equipment, but the benefits of Resistance Bands are numerous and significant.
In this article, not only will we be looking at the massive benefits of Resistance Bands as part of your strength training, but also we’ll share with you a few of our favorite resistance bands that are affordable and high quality.
Let's take a closer look at why we incorporate Resistance Bands into our Purple Patch strength sessions so frequently, and what are the benefits:
1) Orientation to Gravity
Most strength equipment (Kettlebells, Dumbbells, Barbells) uses gravity to create the load--that means you can, generally, only use them in a specific orientation to gravity (perpendicular). Resistance Bands, on the other hand, can be anchored anywhere and allow for more versatility of vectors or motion. Changing vectors of movement is critical to increased neuromuscular strength and stability. Another example of this would be changing where you put your hands in a pushup; it creates a slightly different neural input to your brain’s map. Varying neural inputs improves ‘neuromuscular versatility,’ which translates to improved balance and strength. This enhances access to your power output, while also giving the body more comprehensive tools to prevent injury or tackle uneven terrain.
2) Accommodating Resistance
Most strength equipment maintains the same resistance through movements because it is a static load using gravity. However, your body becomes more mechanically efficient at specific points during a move. Think of a bench press; you are weakest when the barbell is close to your chest and strongest when you fully extend your arms. Another example is when athletes put chains on the barbells. As they lift the barbell off the ground, it becomes increasingly heavier because the chains are slowly lifted off the ground. Bands increase in resistance WHILE you increase your ability to overcome resistance and reach the end of the motion. That means you are more effectively recruiting muscle fibers at end ranges of motion, which translates to you being able to deliver power from your muscles through an entire pedal stroke, freestyle stroke, or step of your run.
3) Eccentric Loading
Most strength equipment provides the same load for the whole duration of a lift. ,Resistance Bands, however, can assist in a movement, allowing you to either be helped through a strenuous exercise or to train quick eccentric movement patterns, a training style that aids in explosiveness. An example of assistance would be putting a band underneath your hips, pulling you up during a pushup--the band is making you lighter and helping keep your hips in place. An example of a quick eccentric movement would be having a band pulling the barbell upwards during a squat. You can safely go quickly to the bottom (where you have the least amount of strength), but have the load increase as you come up concentrically.
4) Portability
Resistance Bands are inexpensive and require minimal coaching for safe and effective use. Most equipment is challenging to set up or bring anywhere with you, especially if it is heavy. Resistance Bands are easy to throw in your bag and work just about anywhere there is a stable anchor point. The benefits of Resistance Bands are hard to be for versatility and portability. And, you can easily carry different sizes/strengths without adding much weight or girth to you baggage.
5) Variability and Precision
Most strength equipment can only serve a few purposes, depending on the relative weight and how it’s structured. Resistance Bands can be doubled for more resistance or tied around themselves to create less resistance. You can shorten or lengthen them, which means you can use them for more exercises in a single set, almost regardless of how strong you are or aren't in each of them. And, because it's more challenging to use momentum or compensatory muscles to ‘cheat’ with a band than a weight, they allow you to get a precise, honest, and reliable training experience every time.
6) Our Favorite Resistance Bands:
Monster bands are great for creating heavy resistance for lower body strength and power, as well as assistance on exercises and mobility work. Exercises include:
Arm and Leg Distraction
Banded Broad Jumps
Assisted Pull-ups
Handled bands are great for upper body strength and power. Exercises include:
Pallof Presses
Overhead Presses
2 Arm Rows
Mini bands are great for lower body strength and endurance, as well as performing reactive neuromuscular training. Exercises include:
Monster Walks
Lateral Steps
Squats with Bands Around the Knees.