Resistance bands might not look like much, but these incredibly versatile tools can be unparalleled when building strength.
This small piece of equipment is not only useful for muscle activation before a workout but can also be added into your main workout.
They can help you activate a whole load of muscle tissue while performing your usual CrossFit exercises. Have a look at the following banded exercises for CrossFit to increase strength.
BODYWEIGHT BANDED EXERCISES
Bands can help you discover muscles you didn’t know you have.
BANDED HOLLOW HOLDS OR ROCKS
This is an excellent movement for perfecting your hollow position and building towards longer static holds.
Place a resistance band around your feet (while keeping them together) and pull the band over your head using both hands (keeping them just over shoulder width apart) while you lift your body into a hollow position.
Try to maintain the hold for as long as possible. A good time to aim for is 60 seconds, to then build up to 90 and so forth. When you’re confident with the resistance, try to perform some hollow rocks.
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BANDED PULL UPS
You can either use a band to help you get over the bar while doing pull ups – or you can use it to make them harder.
Attach the band to a heavy and stable object right under the bar, then put the other end of the band through your neck.
The force of the band will pull you down, so make sure you come down in a controlled manner. The reason many people struggle with butterfly pull ups is not because they lack the strength to bring their bodies up, but because they aren’t strong enough to control the fall.
Banded pull ups should help solve that problem.
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BANDED TOES TO BAR
Moving your limbs against resistance provided by a band will improve your strength and endurance. That’s not to say that bodyweight exercises aren’t effective, as they can also be a real challenge; yet adding bands to certain exercises can help take you to the next level.
By adding resistance at the end of your legs, you’ll really have to get your core truly engaged to get your toes to touch the bar.
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Banded Kettlebell swing
Adding a band to this movement will increase the resistance faced when swinging the kettlebell.
To perform a banded kettlebell swing loop the band through the handle and take the two ends of the rubber that are on the handle to the bottom of the kettlebell. Then, form a triangle with the band and step on it at about squat width.
Grab the kettlebell and perform swings as you usually would.
Start with a light band and increase the size as you learn how to control the kettlebell.
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BANDED WEIGHTLIFTING – CLEANS
Adding bands to weightlifting movements exponentially increases the resistance in your training.
With resistance of both sides you’ll have to make sure to keep your body tight throughout the movement.
Always be careful when adding bands to your weightlifting sessions and remember to keep good form throughout. If the band proves to provide too much resistance or your form drops, consider swapping for a thinner band or scaling the exercise down.
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BANDED DEADLIFT
Performing a banded deadlift, there’s going to be very little to no force at the bottom, but once you start to deadlift the bar up it’ll come with a lot of resistance.
The bands make the weights heavier at the top, forcing you body to use more force and accelerate faster while moving the barbell.
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BANDED WEIGHTLIFTING – SQUATS
Squatting, the bands will pull you down and will make it harder for you to get up. Adding bands to your squats will force your body to use more force while performing this exercise.
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