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Power Band Resistance Training

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Posted on January 17, 2019

Resistance training can increase muscle strength, maintain joint flexibility and physical function and reduce joint pain.  There are several options to accomplish resistance training including lifting free weights, using strength training machines, using elastic resistance bands and doing bodyweight exercises.

Strength training with resistance bands has unique benefits because the bands are inexpensive, portable, and simple to use.  Resistance band training can work multiple muscles and joints at one time and in more than one plane which can improve function for the activities of daily life.

You are probably familiar with many common resistance exercises, e.g. squats, chest press, bicep curls, triceps extension etc. However, these fall into two categories: compound exercises and isolation exercises.

Isolation exercises only work one muscle group at a time as the movement is across one joint only. Bicep curls, triceps extensions and hamstring curls are all examples of isolation exercises. This means, if we want to do a whole body workout in each session, it will take a long time to work all our muscle groups.

Isolation exercises can also be used by athletes to strengthen specific muscle groups for their sport.

Compound exercises are much more time-efficient. They work two or more joints during the exercise, working a number of muscle groups. Squats, lunges, chest press and low rows are all examples of compound exercises.

Compound exercises also engage the smaller stabilizing muscles.

NEZ Monster powerbands are designed in a fully enclosed loop, making them ideal for a number of different resistance training exercises. Power bands can be used to add explosive power to a range of movements including squats, deadlifts and bench presses. Power bands are designed to work in conjunction with a number of traditional strength-based exercises to add extra resistance throughout the entire motion. Power bands are also very useful in assisting pullups and can be used independently or in conjunction with benches or CrossFit rigs. Power bands can aid users in performing all kinds of movements throughout a variety of workout routines including aerobics, strength, flexibility, toning, explosive power and plyometrics.

From the many advantages that powerbands provide we can point out the fact that these help us with different tensions throughout the entire movement. Therefore, as the bands stretch out further they provide higher resistance.

Overhead Squats - Compound Movement

1. Overhead Squats - Compound Movement

Biceps Curls - Isolated Movement

2. Biceps Curls - Isolated Movement

Deadlift - Compound Movement

3. Deadlift - Compound Movement

Triceps Extension - Isolated Movement

4. Triceps Extension - Isolated Movement

Assisted Pull – Ups

5. Assisted Pull - Ups

Resisted Deadlifts

6. Resisted Deadlifts

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