Bands are a powerlifter’s secret weapon, but they can be a double-edged sword. Let’s explore the benefits and drawbacks of bands, along with some killer Westside Barbell exercises to incorporate them into your training.
The Challenge and Rewards of Bands
- Tough on Speed Day: Bands create a strong eccentric (lowering) phase, making speed work more demanding.
- Radical Resistance Curve: Weight resistance varies greatly throughout the lift, lighter at the bottom and heavier at the top.
But these challenges come with significant rewards:
- Accommodating Resistance: Bands match your strength curve, providing optimal resistance throughout the entire movement.
- Kinetic Energy Boost: Bands absorb energy during the lowering phase and release it during the lifting phase, enhancing power.
- Muscle Mimicry: They mimic the stretch and contraction of muscles and connective tissue, improving stability.
Train Hard, Recover Smarter
Bands are potent, but be cautious not to overdo it. The intense eccentric load can lead to soreness. However, the benefits outweigh the drawbacks – bands build both lockout strength and explosiveness at the start.
Westside Barbell’s Band Bonanza
Here are some Westside Barbell favorites to add bands to your training:
Bench Press:
- Board Presses with Bands: Loop bands around the bar and bench with board presses for an ultra-challenging lockout.
- JM Presses with Bands: Lower the bar with a close grip, aiming between nipples and chin, then press back up with multiple bands for maximum difficulty.
Triceps Extensions:
- Bands and Chains: Combine bands and chains to radically change the strength curve for triceps extensions.
More Band Magic:
- Double Tension Band Press: Attach a band to the bar and another around your upper back for an “unreal” double tension challenge.
- Lightened Bench Press: Use light weight at the chest with bands for incredible power-building at lockout (perfect for bench shirts!).
Squatting with Bands:
- Wave your Training Weight: Squat with a weight range of 50-60% for 3-4 week cycles, focusing on 6-8 sets of 2 reps.
- Max Effort with Chains or Bands: Gradually add chains or bands to singles until you hit a new PR.
Beyond Bench and Squat:
- Good Mornings: Chains and bands are excellent for good mornings.
- High Pulls: Train explosive power with high pulls using pink or green bands.
- Deadlifts: Bands can significantly improve your deadlift – one lifter increased their deadlift by 70 lbs in just 6 months!
The Takeaway
Bands and chains are powerful tools for developing speed-strength, acceleration, and absolute strength. If you’re serious about powerlifting or any sport that demands these qualities, incorporate exercises with bands into your training routine and witness the results!
Check out our previous post about Overcome Accommodation with Accommodating Resistance.