The Incredible Versatility of Elastic Resistance Training

 

Elastic Theraband tubingResistance is an extremely versatile and effective training modality. My first introduction to elastic tubing was over 20 years ago and they’ve come a long way since then! 

 

 Resistance tubing is commonly used as a convenient means to pump up prior to competition as well as an excellent way to work the rotator cuff muscles via external and internal rotation exercises. However I have also found that they can be used as a legitimate modality to enhance one’s physique as well!

 

Exercises where elastics excel for this purpose are rotational core exercises such as various wood-chop movements, unilateral chest flyes, straight-arm (aka stiff-arm) pull-downs, all variations of delt raises, curls, as well as a variety of triceps extensions and press-downs.  When training at home I primarily use Bodylastics and Lifeline resistance tubing.

Elastic mini-bands placed above the knees and/or ankles allow you to work the hips (in particular the abductors) from a standing position. These types of exercises are also more athletic in nature since they allow freedom of movement in various planes of motion.  

Another excellent use for elastics is for explosive upper body training such as resisted punches, presses and pulling types of movements due to their reactive nature.

In my boot camp classes and personal training practice, I primarily use Slastix covered tubing, Lifeline tubing (uncovered), and mini-bands. 

We even incorporate elastics during some of the athletic style conditioning work by attaching super heavy Slastix bands to belts. This is an excellent way to perform resisted forward runs, backwards runs, side shuffles, and even forwards and backwards power skipping. You get a combination of strength-endurance, explosiveness and cardio-conditioning at the same time!

Here are many more benefits:

Affordability: Elastic resistance is very affordable and found in a variety of stores and online resources. The best brands in my opinion, such as Bodylastics or Lifeline, are worth getting because they are of a significantly higher quality (and made with independent layers of rubber created via a dipping process rather than one thick layer of molded rubber). They are also considerably more versatile from a resistance standpoint due to the ability to connect several resistance cables at one time.

Portability: Elastics are extremely easy to travel with.

Convenience: The new multiple cable systems mentioned above can deliver a serious amount of resistance in the convenience of your own home!

Versatility: With the addition of a door attachment, you can mimic most any cable exercise. 

Joint Friendly: Due to variable resistance elastics offer, they tend to work in sync with the "strength curve" of many joints in the body. This means less stress on the joints and connective tissue hence less chance of injury. This same quality makes them great to use after a layoff from training as well as why they are so useful in rehab settings.

Intense Peak Contraction: Due to the increasing variable resistance of elastics, you get a more intense contraction at the end range of the movement than most other modalities. You can also combine bands with free weights to provide ‘Accommodating Resistance.’

Transitional Fluidity: It is very easy to flow from one exercise to the next.

Mind-Muscle Connection: Elastics are an excellent modality to help one learn to feel the sensation of the muscles through both the concentric and eccentric contractions. It is also very hard to ‘cheat’ the movements with elastics since gravity isn’t a factor.

Ground Based Training (GBT):  This is training performed from a standing position using push, pull, or rotational movements. GBT integrates all of the segments of the kinetic chain for stability in order to properly perform the movements. This is especially valuable for athletes who have to express power from a standing position.

Integrated Warm-ups: Elastics are extremely effective for warming up and activating one’s muscles prior to a more standard resistance training workout. Please see my article ‘The Integrated Warm-up’ for more on this:

http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/9432-the-integrated-warm-up.html

Safety: Elastics eliminate the worry about dropping a weight on one’s hands, feet, or face! However for maximum safety, anchor the resistance using the hinge side of a door that bolts shut and make sure you have a quality door anchor that won’t be able to slip through. Also inspect for any tears in the elastic material. It is also very important not to overstretch the bands but rather move up to a heavier band(s) if you need more resistance.

Multiplanar/Multiple Vector Training: Elastic resistance tubing allows you to set up the resistance along many “lines of pull” at many angles. This means you can also work in multiple planes of motion against different force vectors since gravity is not a limiting factor.

Active Recovery Days: Rather thantaking a total rest day you can use elastics for active recovery. See my article on Rx Muscle ‘The Recovery Day’ for more detailed info:

http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/7112-the-recovery-day.html 

Partner Training: There is a large variety of partner exercises available using elastic resistance. I highly recommend ONLY using covered tubing (such as Slastix) which houses the tubing in a protective sleeve for this type of training. If the tubing should ever ‘fail’ it will stay inside the sheathing, preventing injury. It also helps protect the tubing from damage.