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Resistance Band Training For A
Resilient Core I have to admit, when I first began coaching I believed bands to be really for mostly rehab or cheesy aerobic classes. Then a few years ago I began reading about another type of band, these were being utilized by powerlifters to enhance their lifts. These bands were not for the faint of heart. They were capable of producing a great amount of force and would challenge the strongest of lifters.
They have allowed coaches and trainers to work the core in ranges of motions and patterns that were previously impossible. Bands are also very practical because they follow the strength curve of many different movements. If we look at the typical crunch when we get towards the top of the movement the resistance tends to decrease because of joint angles, yet we are our strongest. With bands they actually become more challenging as you go through these ranges of motion The Set-up:
this can be accomplished on a squat rack or even a door at
home:
Low Diagonal
Chops:
Band Throw Down: The opposite of
the extension movement this requires more than a simple
crunch. The whole body is responsible in trying to take the
band down between the legs. The faster and more powerfully
this is done the more dramatic the force in the abdominal
area. Band High Chop: The opposite of
the low chop, again, we will be targeting a whole new
section on the core. Since many people get injured in
rotation and flexion this is a very powerful injury
prevention exercise as well.
Horizontal Twists: Very simply try to explosively accelerate the band across the body with straight arms. Because of the leverage of the arms and the band your obliques will be toast! Start Finish Like the horizontal twists, the overhead destroys those stubborn obliques. However, because the band is overheat the center of gravity changes making this a more challenging drill. Start Finish An evil twist on
the classic exercise makes it far more worthwhile. Most
people don’t feel a lot of tension on knee tucks or leg
raises once they past a certain angle. The band will
increase in tension as you come up making the abs work much
harder! This means more core work in all ranges of motion.
Brutal! Superbands are
highly underrated for their ability to build strength and
muscularity. Don’t be mistaken, these are not those cheesy
aerobic bands. Just by adding 2-3 of these exercises to your
routine will find your abs are taken to a whole new level!
Try doing either timed sets of 30 seconds or higher
repetitions and see if your core isn’t smoked.
Josh is an NSCA certified strength and conditioning specialist, certified club coach with USA weightlifting, and certified Russian kettlebell instructor and a certified corrective high performance exercise kinesiologist. Coach Henkin is well known nationally as an expert in fitness and sports performance training and has been invited to appear at national conferences and write for numerous fitness magazines. |
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