Dara Singh Handa

 | 1 minute to read

Resistance band training mistakes!!

Exercise Science
#1 Choosing the same band/bands for all exercises

Our body has so many muscles. Some are strong while others are weaker. Using the same band/bands for all exercises is suboptimal. You may be overtraining the weaker muscle and under training the stronger ones. It is advisable to use a set of bands with different resistance so that you can choose a band as per the strength of the muscle so that you can reach close to failure in the given rep range. #2 Not choosing the right anchor points. For any exercise to be effective, the bands should be resisting the motion in exactly opposite direction. For this reason it is important to anchor the resistance band at right position for a perticular exercise. For example, in horizontal push( chest press, chest fly), anchor the resistance band around your shoulder region. If you anchor it too high, the resistance will be in upward direction thus the exercise won't be optimal. For vertical pull( pulldown) anchor point should be significantly high above your head. Analyse the motion and choose the right achor points opposite to the push/pull. #3 Not anchoring at the same place for same exercise. The tension provided by a resistance band depends on how much it is stretched. If someone is using different door anchor points for the same exercise the next time they train, the stretch on the band will be different. So the same execise may feel different and you may not be able to track how much progress you are making in it. Ideally use the same height and same achor point for a particular exercise. #4 Starting execise from a relaxed band position For resistance band to start offering resistance, you have to strech it a bit. If it is relaxed, in the initial part of the execise you will not feel the resistance, making the execise easier and the range of motion lesser. Always pull the band away from the achor points so that there's no slag in the band. At the very starting position, the band should be tight. #5 Overstretching the band Resistance offered by bands increase as you start stretching it more. There's a limit to which the resistance band can stretch. No matter how costly or how well built the band is, it will snap if you over stretch it. To avoid this, make sure that the last part of the rep be it a push or pull, is not extremely tough. You should be able to contract the working muscle properly. Adjust the band accordingly. #6 Performing Reps too fast. In the contracted position or the last part of any exercise when the band is maximally stretched, it pulls the hardest. Thus, it common for people to do the eccentric ( negative part of a repetition) very fast. In this way you are losing on half part of the rep. It's better to reduce the resistance to an easier band if thats the case. The rep should be fully in control while you pull it and while going in the opposite direction too. #7 Not keeping the same distance from the door anchor for an execise. The distance from the door anchor to your limb matter a lot in resistance band training. If you increase it, your execise will get tougher as the band stretches more offering more resistance. Make sure you mark your distance from the achor point for an exercise and keep it same. Incase you want to increase the resistance without changing the band, you can simply pull further.


thanks I use resistance bands with anchor, I ensure I follow these points. nicely explained.

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