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#1 Key to Successful Resistance Band Training

September 23, 2014

#1 Key to Successful Resistance Band Training

Dave Schmitz

Over the past several years, if there is one thing I have noticed about fitness pros or coaches, when it comes to resistance band training, it is that many of them pick out the “sexiest” exercises or the most exciting exercises first and skip all the progressive exercises that it takes to get to that more advanced level.

This is definitely a recipe for disaster as it relates to resistance band training.

Resistance band training is no different than training with any other tool… You must follow progressions to be successful.

I know resistance band training may look simple and easy but when you start training with bands you quickly see how much the general and athletic populations struggle controlling accelerated momentum during the eccentric phase of an exercise. Not properly controlled, accelerated eccentrics goes from being an amazing training option to a joint risky option.

As a result, I often see or hear about how clients and athletes fall or lose their balance during lower body exercises or running drills and tweak their muscles or joints during upper body strength training drills. What is really scary is when I receive a video of people using bands like a human sling shot and literally letting themselves be thrown by the band during eccentric training or when transition from a high tension situation into a lower tension situation.

Lets face it … many clients and especially athletes will prematurely quit on an exercise at the end of the concentric phase or when band tension is at its highest point. Because of the stored energy that occurs when a band is fully stretched out, I have seen client’s upper extremities, literally get snapped back at high velocities because they were not cued in on how to control the eccentric phase of the movement. This accelerated eccentrics which is unique to band training, can place a joint at risk of hyper-extension if the appropriate progressions and band resistance is not implemented.

One of the things I pride myself on is making sure I progress people safely with resistance band training. Since I began to focus my group fitness on band training I can honestly say I have had no shoulder, ankle or knee injuries and have had less than 5 clients stumble during locomotion training. There are progressions for all resistance band exercises and these progressions need to be followed to ensure client safety and success.

Below are 2 videos on how to progress with a couple of very common upper torso exercises.

Take a look and make sure you are safely implementing these two drills. Keep your clients safe and they will stay with you for a lifetime.

Horizontal Chest Press Progression