Many athletes have already discovered the magic of the resistance band. Not only are they more portable and affordable than a set of dumbbells, they are also a very effective training tool that can target all major muscle groups.
One of the unique advantages of elastic bands is that resistance increases as the band is stretched, making it a challenging workout throughout the entire range of motion of an exercise. This helps you recruit more muscle, including smaller stabilizer muscles and your core, she says.
You just have to use the resistance band the right way. Many athletes lose technique, which makes their strength sessions less effective or, worse, an injury may appear.
6 mistakes you make when training with your resistance band
Wearing a band that is too heavy
Much like trying to curl, press, or squat a dumbbell that is too heavy, using a band with too much resistance makes it impossible to exercise with good technique.
Your body will overcompensate by using other muscle groups that are not intended to be used for exercise. This not only defeats the purpose of doing the exercise in the first place, but it also increases the chances of injury. You may also not be able to complete the full range of motion for the given exercise, which will make your training less effective.
If you can't move the band through the full range of motion for a given exercise, or if you have to strain or change your technique to finish a rep, your band is too heavy. Change it to a lighter one.
Using a resistance band that is too light
At the other extreme, exercising with a resistance band that is too light for you is not exactly dangerous, but it is unnecessary. The biggest drawback is that you are not actually adding any resistance to your workout.
If you don't feel the burn during your set, your band may be too light. You may need to adjust the position of your hand or foot (grabbing or stepping higher on the band will add tension) or use a thicker band. The last two reps of all your sets should be challenging.
Place the band around sharp objects
Although convenient, wrapping a band around a post or heavy piece of furniture creates more friction, causing the latex to wear away over time. And wrapping the band around an object with sharp or rough edges is the most dangerous thing you can do with a resistance band. It will only accelerate wear and tear and cause the band to break when you least expect it.
Invest in resistance band accessories for use at home and in the gym. There are anchors that you can attach to a wall, close a sturdy door, or go around an object. Simply secure the band to your anchor to protect it from wear and tear before starting your workout. When used correctly, accessories can help extend the life of your band.
Failure to fully secure the band
One of the most common resistance band mistakes is also one of the most dangerous: failing to secure the band or accessory to a strong, sturdy object. The problem with this is that there is a greater chance of it coming loose and hitting you in the face, and I assure you it is not a pleasant sensation.
Take a minute to make sure your band is properly anchored before starting your set (using an accessory mentioned above). Some objects, such as door handles, may appear stable, but they are not designed to support weight. Make sure the object is immovable and that the band or anchor cannot slip off. This includes exercises that involve standing on the band.
If you are standing on your band, be sure to position the band completely under the arch of your shoe. Then, as you go through the exercise, it's best to keep the resistance band secure by pressing down on the floor with your heels and toes.
Incorrect band placement
Weight machines take the guesswork out of proper exercise technique by moving your weight through a predetermined path of motion. However, with resistance bands, you are in control of that path, which can easily deviate if you put the band in the wrong place.
In some cases, this mistake only makes the exercise less effective, such as trying to work your biceps with the band anchored in front of you, rather than under you. Other times, having the band in the wrong place can make the exercise uncomfortable, such as when the band slides up to your neck during chest movements.
One of the best things about resistance bands is that they are easy to move. So if you find that the band rubs against your neck during a chest flight, it will only take a second or two to move the band towards your back.
You never replace your bands
Sure, resistance bands can last a long time when you take good care of them, but they usually wear out. When this happens, the bands can stretch too far, fray, or even break, increasing the chances that they will break mid-rep.
It is really important that you replace your bands every two years, regardless of how often you use them. And if your bands are frayed or broken, remove them and buy a new pack as soon as possible.
