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Training with resistance bands: more resistance=more strength?

Trainieren mit Resistance Bands: Mehr Widerstand=Mehr Kraft?

Hannes Beyer |

Corona showed us: As much as we like having the community in our box, as much as we like to see our gym from the inside: There are moments when nothing works anymore. Regardless of whether the box is on vacation, there is only a treadmill available in the hotel gym or you simply need a quick workout at home because there is not enough time: quick, effective solutions are needed to trigger a good deal of muscle soreness. But how exactly should you set stimuli without tearing off tons of pushups and squats in the AMRAP? After all, cardio is not everything, a certain burning sensation at the end of the unit is simply part of it, and not just in the lungs.

But since lockdown intervals, resistance bands have made their way into most home gyms and garage temples. Do resistance bands really make a difference on the athletic agenda, or are they just a gadget with no real reason to exist? We provide the answer for you!

Where do the rubber bands for athletes come from?

Resistance bands, while only coming into our focus a few years ago, aren't nearly as new as one might think. The first notable public fitness boom in the 1980s and 1990s spawned them. Then as now, they mainly had two areas of application that are well known: rehabilitation training through spa programs, post-op treatments and physiotherapy as well as home gyms. The home gym programs were primarily driven by a name that the older ones among us still know: Jane Fonda was considered the aerobics queen in the eighties, and she reached thousands upon thousands with her filmed hands-on workout. Swinging sticks, booty bands and the like were used, and the trend was born.

Training with resistance bands: more resistance=more strength?

Resistance Bands Today:

Similar to that time, the media play a huge role in the spread of resistance bands. Instagram, Youtube etc. are fueling the global urge for more (functional) fitness through influencers. Due to the low cost and the simple concept of the bands, they are made for everyone. The only question is how effectively you actually use them. They are not, as is commonly assumed, only suitable for light training. They flex muscles more than you might hope. We can promise that much!

Resistance bands in warm-up:

In the beginning there is warming. That's how it is, that's how it was, that's how it has to be. Otherwise we risk injuries, take longer to get used to the individual movements and are not focused enough to move loads. Have you ever tried performing snatches without warming up first? We don't, and with good reason!

Warming up for the workout? Made easy!

To warm you up and stay warm for the duration of your workout, resistance bands are the ideal tool. Depending on the strength of the straps, which are either made of solid rubber or, as in the case of Picsil, of latex and/or sewn, elastic fabric, they will help you. Light bands provide cognitive stimulation. To put it simply, this means that the resulting tension and pressure send signals to the brain to activate the respective muscle groups. For example, if you do squats with light stimulus at the hips or knees, your posture is likely to improve, your knees point more outward, and it's easier to focus on your legs.

Training with resistance bands: more resistance=more strength?

More muscle stimulation with resistance bands

We have just told you something about the different resistances. These are caused by the different material thicknesses used in the resistance bands. Added to this is the different elasticity. Depending on how stretchy they are, the strength your body needs to move also changes. If you're looking for a heavy band, you're making it harder for yourself.

Same exercise, different training stimulus:

It doesn't matter whether it's simulated rowing by stepping into the band and pulling or difficult squats: Many of the basic exercises that you do with a barbell can also be done slightly modified with resistance bands. The advantage of this is that the force you need will intensify over the course of the pull. So you can give your body the rest again after the end of the strength part. If the exercise is fully performed, the band is automatically fully tensioned and triggers the most.

Training with resistance bands: more resistance=more strength?

Cost points for your home gym

Apart from the fact that resistance bands like those from Picsil, which you can get in the Wodstore, fit in any travel bag and don't take up any space in any gym bag, they are more than affordable. In our Wodstore you can get the resistance bands made of fabric and latex for less than 20 euros each. Whether you are a beginner or an experienced boxer, you have a tool with you that will be useful no matter where, no matter when.

Training with resistance bands: more resistance=more strength?

What are your sporting goals?

Do you want to warm up the rotator cuff or improve your overhead mobility? You want to do more work in an exercise that is far too easy for you as a bodyweight movement in a circuit? Before you stock up on incredibly expensive equipment, you can also get creative with resistance bands. Even if they are not used before and in every workout because it is not always appropriate - you are better off with bands than without!

How does it look in your home gym or in your box? Do you use resistance bands to warm up and test new movement patterns? Or are they sitting in the closet and it's high time to use them again after lockdown? Write it to us as a comment!

Training with resistance bands: more resistance=more strength?

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