As a follow-up to my recommendations on five pieces of versatile training equipment that work ideally in a home-training or mobile training environment, I wanted to showcase their uses!

So let’s get started with resistance bands.

In this post, I’m going to highlight three main types of elastic resistance bands commonly used in strength and conditioning… we are really only scratching the surface here- but whatever. Let’s do this.

First, let me introduce the three bands we’ll be using!

  1. The standard, handled resistance band
    This is the straight band with handles at either end. Often available in a variety of resistance levels. These bands are mostly used to mimic muscle actions that would be done with a pair of free weights. Think chest press, curl, or shoulder press. You can usually find a cool “kit” of handled resistance band that features one pair of handles, and a variety of interchangeable bands that offer varying levels of resistance for 20-30 bucks!
  2. The super-loop or “garage band”
    This is the large, closed loop resistance band that despite not having handles, can generally service most of the same uses as the handled band- perhaps with a little less comfort. These loops can also be doubled up to work like high-resistance mini-loops, and can also help with facilitated stretch exercises. And lastly, these are often used as accessories in assisted pull-ups, dips, and other calisthenic exercises. Read: excellent versatility and value in this one!
  3. The mini-band
    I started using mini-bands a few years ago with a lot of the athletes I work with during a return-to-training and rehabilitation phase. They are great tools for reminding us what good alignment should look and feel like- but they also provide great opportunities for us to recognize unilateral differences with respect to strength, mobility, and stability. There are hundreds of uses for these little bands- although I mostly focus on their place in lower-body work, mainly with respect to stability in single-leg stance, and postural control.

If you’re new to resistance bands, or want an even more detailed explanation about the differences and uses between the three types listed above… watch my best attempt to explain the whole deal right here!.

Three types of resistance bands we commonly use, explained…

And now that you’re a pro on different types of bands and their uses- let’s get to work.

The following three workouts are designed to challenge your mobility, stability, and strength with the bands. Do these as their own workout entirely, or integrate some or all of the exercises you see here into your warm-up, mobility, and stability routines.

Click on any link below to see a short training video sequence!

Upper Body Resistance Band Training
An upper body workout that replaces common free weight and universal movements with a single, handled resistance band.

Lower Body Training with a Mini Band & Super Loop
A series of lower body movements that involve both the super-loop and the mini-band. These are great substitution exercises if you’re on the move and travelling light.

Full-body Super Loop Mobility & Stability Work
This could be done as a full-body mobility and stability routine- or you could pull a few of these drills out and start putting them to work for you inside of your other workouts. While these drills are best-suited for the super-loop, many of them could also be done with the standard, handled band.

And there we go… a few great ways to put these fairly minimalist, and easy to use training tools to good use.

If you have any questions or feedback, or you’re wondering about other ways that you can put resistance bands to use- reach out! I’d love to hear form you.

Stay strong BCSS!



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