Whoa – who was the a-hole this week and barely wrote anything for the site?
And by “anything” I mean “zero, zilch, nada.”
My bad.
But it was for good reason. I travelled to Colorado Springs this week to film some stuff with the National Strength & Conditioning Association (NSCA) for their upcoming 2019 (Virtual) Personal Trainers Conference, as well as made a cameo appearance at T-Nation headquarters.
Man, between those two establishments AND the National Olympic Training Facility AND The Air Force Academy, Colorado Springs is one buff and beautiful city.[footnote]I wouldn’t be half surprised if He-Man lives here.[/footnote]
Also, as it happens, I’m off to Edmonton (<– that’s in Canada by the way) tomorrow to go film the (Even More) Complete Shoulder & Hip Blueprint with Dean Somerset this weekend.
So, yeah, it was a busy week. SO GET OFF MY BACK YOU BIG JERK
Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<— Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).
Luke (Worthington) and I did this workshop last summer in London and figured it’s only fair to bring it State side.
Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.
Upper/Lower Extremity Assessment
Technique Audits (how to coach common strength training exercises)
Ways to integrate PRI (Postural Restoration Institute) strategies that don’t make your brain hurt.
This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know. This will be his first time teaching in the States.
For more information and to register you can go HERE.
This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany), and Austin, TX.
This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….
…their clients!
Click THIS link for more details on topics covered as well as date/cost/location.
SOCIAL MEDIA SHENANIGANS
Twitter
I still find one of the hardest things for me as a coach is to remember to keep things simple.
I get in my own way overthinking things. The best programs I write (and not coincidentally the ones clients tend to like the best) are the “simple” ones.
Fun Tony Fact: I can count on one hand the total number of times I’ve ever attempted to skate on ice. I say “attempted” because I believe the longest I’ve ever stayed upright before crashing to the ground (and taking someone with me) is nine seconds.
That said, despite my lack of skating skills I know a great program when I see it. Kevin and Travis have produced an outstanding resource here, and if you work with hockey players this is an absolute NO-BRAINER.
Speed Training for Hockey is currently on sale at a very fair price, but it only last through this weekend.
Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<— Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).
Luke (Worthington) and I did this workshop last summer in London and figured it’s only fair to bring it State side.
Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.
Upper/Lower Extremity Assessment
Technique Audits (how to coach common strength training exercises)
Ways to integrate PRI (Postural Restoration Institute) strategies that don’t make your brain hurt.
This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know. This will be his first time teaching in the States.
For more information and to register you can go HERE.
This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany), and Austin, TX.
This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….
…their clients!
Click THIS link for more details on topics covered as well as date/cost/location.
SOCIAL MEDIA SHENANIGANS
Twitter
I just left therapy.
I’ve been seeing the same therapist since 2011. At first we met 1x per week, for about a year. Now we meet 1x every 4-6 weeks; to check in.
It’s been an invaluable asset in my life. Just wanted to toss that tidbit out there. Your mental health IS important
Fun Tony Fact: I can count on one hand the total number of times I’ve ever attempted to skate on ice. I say “attempted” because I believe the longest I’ve ever stayed upright before crashing to the ground (and taking someone with me) is nine seconds.
That said, despite my lack of skating skills I know a great program when I see it. Kevin and Travis have produced an outstanding resource here, and if you work with hockey players this is an absolute NO-BRAINER.
Speed Training for Hockey is currently on sale at a very fair price, but it only last for one more week.
Man am I in a funk. This has never happened before, but I’m struggling to come up with content to write.
I can’t say for sure, but it “may” have something to do with a soon-to-be one-year old that’s growing more and more mobile by the day.[footnote]Who am I kidding? It has EVERYTHING to do with that…haha.[/footnote].
In any case I apologize for my lack of writing prowess. Rest assured I’ll be making a comeback sooner or later.
I’ve had the honor of presenting at two previous iterations of the Motivate & Movement LAB (the brainchild of MFF’s Harold Gibbons) and it’s unequivocally one of the most unique events in the fitness industry.
Think: TED Talk, but with deadlifts and lots of f-bombs.
Anyways, the next LAB is this coming February, and will feature myself, Dan John, Pete Dupuis, my wife (Dr. Lisa Lewis), and several of the MFF coaching staff including Brian Patrick Murphy and Amanda Wheeler.
2) Appearance on the All About Fitness Podcast
Host Pete McCall does a superb job with this podcast and keeps things light and entertaining.
In this episode I discuss my journey towards my 600 lb deadlift.
You can go HERE (Episode 85) or HERE (Episode 85) via iTunes.
I’ll go a head and say it: I feel this is one of the single most important courses I have ever taken.
If you train women it behooves you to understand the intricacies surrounding this topic: pelvic floor dysfunction, prolapse, incontinence, etc.
Dr. Sarah Duvall covers everything from assessment/screening to corrective exercise (tons of attention to proper breathing mechanics) to training considerations immediately postpartum (1-4 weeks) onward to a year plus.
What’s more, what I truly dig about Sarah’s approach is that she advocates women to eventually “lift shit to fix shit” (my words, not hers). Sooooo, there’s that.
FYI: Use the coupon code TONYG at checkout for an additional $50 off your purchase.[footnote]Sha-ZAM.[/footnote]
Per the usual Mike takes a rather complicated topic and dumbs it down for us peons. I REALLY liked his breakdown on the differences in adaptations between aerobic training and anaerobic, and how it’s the former (aerobic) that will likely help with better progress in the weight-room.
The deep squat screen can tell you a lot about a person. It can tell you his or her’s ability to achieve adequate ankle dorsiflexion, as well as much hip mobility, thoracic extension, and shoulder flexion they have.
About the only thing is doesn’t tell you is their favorite installment in the Fast & Furious franchise.
But what does the deep squat really tell us? Travis sheds some light.
Very comprehensive article that covers a litany of popular recovery strategies:
– Those that work well
– Those about which science is uncertain
– Those that don’t seem to work as planned or much at all.
Social Media Shenanigans
Twitter
Be sure to “finish” your push-ups. Scaps shouldn’t be retracted, touching, or making out at the top. Think about pushing away so they move around rib cage (protract) on each rep.
I’m heading out to Cressey Sports Performance later on today to participate in the 10-year anniversary BBQ. Hard to believe it’s been 10 years since Eric, Pete, and myself opened up shop in the corner of an indoor batting facility in Hudson, MA and that CSP has grown to what it is today.
Even though I am no longer coaching there I wanted to thank everyone for their support of CSP (and by extension) this blog/website. Maybe when I arrive there today they’ll let me rehash Tony’s Techno Tuesdays for old times sake….;o)
I’m really excited to announce the Strong Body-Strong Mind Workshop, coming to Boston (finally!) later this summer.
NOTE: Next week the early-bird special ends, so act quickly. Price will jump up to $249. Availability has been capped at 30 seats due to space, and there’s 10 left.
The idea is simple: there’s a corner in the industry that’s underserved….mental skills.
There are a lot of people out there who write about “mindset” and describe themselves as mindset coaches (whatever the heck that means) who, by and large, have zero academic background in that department.
Lisa, SPOILER ALERT: she’s my wife, went to school for that shit.
I went to school to help turn people into badasses.
So, why not combine the two?
Lisa can speak to building competency and discussing how to build the skills to develop rapport with clients. I can speak to getting people bigger, stronger, and faster.
Strong Body-Strong Mind = see you there? Here’s the itinerary[footnote]
8:30am: Registration & Coffee
9:00am: Lisa & Tony Welcome and Review of the Day
9:20am: Lisa – Motivation, Coach and Client Characteristics
10:00am: Mid-Morning Break
10:15am: Lisa – Psych Skills for Trainers and Coaches, Transtheoretical Model of Change, Motivational Interviewing, Client-Centered Coaching
12:30pm: Lunch
1:30pm: Tony – Hands-on & Lecture Upper Extremity Assessment, Correctives, Shoulder Friendly Strength Training
3:00pm: Lower Extremity Assessment, Correctives, Hip Hinge, Squat, Program Design
5:00pm: Questions, Wrap-Up, CEUs[/footnote]
To purchase you can go HERE.[footnote]I’ll receive notification of payment received, and will send out a mass email a week or two before event to give FINAL details: start time, Fight Club plans afterwards, you know, the important stuff.[/footnote]
2) Complete Shoulder & Hip Blueprint – Orlando
Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.
UPDATE: We’ve also added Boston into the mix later this year as well. Like, IN Boston. Stayed tuned for details coming soon.
I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.
Adding chains into your training programs can look intimidating – especially the how? and why? parts of the equation. What’s more, chains are only for advanced lifters, right?
Trish sheds some light and answers all those questions.
Skipping a workout, hitting up Cold Stone Creamery while on a diet, not crying during an episode of This Is Us….all can be considered failures by some.
The mental gymnastics that goes on in some people’s minds and the all-or-nothing vibe that many gravitate towards when it comes to fitness, that they’re a failure if they don’t do “x” or they’re not as cool, sexy, or worthy because so and so can do “y,” is very common and can stall anyone’s progress.
Lets relax shall we?
Excellent pep-talk from Ryan in this one.
Social Media Shenanigans
Twitter
Client: “My last workout was too easy.”
Me: “Heavier dumbbells are located over there. Make it harder.”
Speaking of Fridays, guess what? Lisa got the “thumbs up” from her OB the other day and our little guy is good to go for his “launch” in two weeks. This time two Fridays from now I may be calling myself “Dad.”
Holy shitballs.
Stuff to Checkout Before You Read Stuff
1. I Am Not Afraid to Lift: The Retreat
Save over $300 off registration with the Early Bird rate for I Am Not Afraid To Lift® – THE RETREAT with Artemis Scantalides, Julia Ladewski, and (my wife) Dr. Lisa Lewis on May 5-7, 2017 at the Arizona Grand Resort & Spa in Phoenix, Arizona.
Designed BY women FOR women this weekend retreat is sure to be a treat (<– HA, get it?) covering anything and everything with regards to lifting things (bodyweight, kettlebells, barbells), nutrition, and mindset training.
I’ll be there too, albeit on Daddy Day Care duty with a then 4-month old. Or should I say doody? Anyways, it’s going to be an amazing weekend and a lovely opportunity to surround yourself with other positive, powerful, intelligent, and unabashedly strong women.
Dean Somerset and I will be in Vancouver, BC, Canada the weekend of April 1-2nd, 2017 putting on your flagship workshop.
It may be the only time we’re on the west coast of North America all year so whether you have to hop on a plane, drive a few hours, or take a hovercraft….get there.
Go HERE for more info and to take advantage of the EARLY BIRD rate.
3. I helped contribute to THIS article via BuzzFeed News on Surprising Weight Loss Tips. Lots of other smart coaches and trainers chimed in as well.
It’s the start of a new year, and with it comes an avalanche of information overload and hyperbole when it comes to what you should and shouldn’t be eating.
Kamal Patel of Examine.com sets the record straight on many of the more common myths circulating out there.
“Rules” are meant to be broken. You know, like that one my wife makes about cleaning my dishes when I’m done with them and to not leave them in the sink. Pffffffft, whatever.[footnote]I love you babe. Just kidding. NO, REALLY, I was just kidding. Put down the knife, PUT DOWN THE KNIFE. Ahhhhh.[/footnote]
I had a gentleman reach out to ask me to read his article and to tell him what I thought. Well, I thought it was good enough to post on this week’s list.
Sha-ZAM.
In short: YOU are in charge of your own change.
Social Media Highlights
Twitter
A very UNDERrated accessory movement are pause lifts. No better way to get stronger in a ROM you’re weak in than by spending more time there
In response to a guest post by Travis Hansen that was posted on my site earlier this week titled Why CrossFit Doesn’t Make an Elite Athlete, the Fitness Pollinator himself, Travis Pollen, wrote this excellent retort.
At the end of the day CrossFit is what you want it to be. Does it make someone more athletic? Of course! It’s hard to argue that point.
Does it produce “elite” athletes…maybe, maybe not. This, unfortunately, is one of those instances where the internet will argue semantics. Either way, both are a great read……..and as always, the answer lies somewhere in the middle.
Side Note: it was refreshing to see how two individuals with two varying opinions could be “civil” in arguing their point of view. No BS, ad hominem attacks, or yo Mama jokes. It brings a tear to my eye.
Bonus Stuff
In case you missed the teaser trailer earlier in the week, this is happening…..
Dean and I hope to launch this sucker within the next few weeks, so stay tuned.
Also, the new Rogue One trailer was released earlier today, which means I’m going to have a raging nerd boner for the next 16 hours.[footnote]At least.[/footnote]
Interesting Fact: Last week, while in London, Lisa and I stayed in Canary Wharf which has a tube station deep underground. One of the trainers who attended our workshop informed me that some of the scenes in the movie were filmed there. In fact, if you watch the first Rogue One trailer there’s a part where you see the characters running down a long corridor being chased by Stormtroopers, presumably inside the Death Star (at the 1:06 mark).
So, in effect, I was IN THE MOTHERFUCKING DEATH STAR!
Relax. My ego hasn’t ballooned to the point where I now refer to myself (and my posts) in the third person. Although I do kinda like the sound of it:
Tony is critical of washing the dishes and putting them away, but should he be?
Tony thinks Audi should sponsor this website, preferably by giving him a car.
Tony’s birthday is today, and he’s going to deadlift and eat bacon. He feels November 30th should permanently be referred to as National Deadlift and Bacon Day.[footnote]Make it happen Obama.[/footnote]
As it happens today’s post is a guest post by personal trainer, Travis Pollen, who used me as his subject matter (hence the title).
FYI: Travis recently released a new e-book, 50 Fit Tips (available for free HERE), in which he advocates for a unique blend of powerlifting, bodybuilding, kettlebells, and CrossFit to help readers look, feel, and move better.
Tony is Critical of CrossFit, But Should He Be?
The short answer to the question posed in the title of this post is yes. Of course Tony should be critical of CrossFit. Exercises like rebounding box jumps, GHD sit-ups, and overhead kettlebell swings have no place in most people’s training, and Tony deserves a good baseball-slap-on-the-rear for his uncompromising viewpoint.
This is the greatest photoshop picture ever. Gentilcore printed onto an MLB jersey?! 13 year old Tony would have a raging boner right now if he saw this.
But a simple yes doesn’t make for a very compelling blog post, does it? Let’s dig a little deeper.
Oftentimes, fitness professionals adopt a polarizing stance on a topic in an attempt to keep their pupils safe. In general, this is a good thing. Sometimes, they’ll even flip-flop sides later on when new evidence is presented. After all, changing one’s mind is a sign of maturity, right?
Note from TG:Maturity is my middle name. Which is why I wrote THIS article a while back defending CrossFit.
Practices like long distance running, yoga, and, most recently CrossFit have all, at some point, been the subject of fitness floggings. The truth, however, is that there are pros and cons to every flavor of fitness (except the Tracy Anderson method), and program design doesn’t have to be an all-or-nothing proposition in terms of their inclusion or exclusion.
None of this.
What I mean is that we don’t have to choose just powerlifting, bodybuilding, CrossFit, strongman, kettlebells, or yogalates (unless we want to). Instead, we can analyze each modality, incorporate the elements we like, and ditch the ones we don’t.
Being critical is beneficial; being absolutist is not.
For instance, although both Tony and I love powerlifting, it doesn’t mean we totally reject things like bodybuilding and kettlebell training, for elements from these domains can help our clients and athletes excel. We would be negligent if we didn’t throw in some curls and KB swings every now and again.
Even better, here’s trainer and Men’s Health fitness expert, BJ Gaddour, doing both curls and kettlebells at the same time!
One of the aspects of CrossFit that I’ve chosen to adopt is its varied set and rep schemes, and I encourage others to do the same.
To appeal to authority[footnote]In evidence-based practice, citing expert opinion actually is not one of the strongest forms of evidence, but since this is Tony’s blog, he’s tops.[/footnote], Tony has already embraced at least one of them, even though he might not know it yet.
Read on to find out more.
It’s important to point out that CrossFit didn’t invent the set and rep schemes I’m about to discuss. However, it has popularized them over the last decade, so it does deserve some credit.
Here are a few of my favorite protocols, their benefits, and examples of how I implement each.
1) Every Minute on the Minute (EMOM)
Description: Set a clock for a specified period of time, and perform a set number of reps at the beginning of each minute. Rest, breath, or do some mobility work for the rest of the minute.
Primary Benefit: Strength and power. This framework is a good alternative to simply timing rest periods since the lifter is penalized (by a reduced amount of rest) for dilly-dallying during the actual set.
Example: 3 dynamic effort deadlifts at the top of each minute with a 10RM load for 10 minutes, resting for the rest of the minute.
2) 21-15-9
Description: Perform 3 sets of two exercises with a descending rep scheme, alternating between exercises. Minimize inter-rep and inter-set rest in order to complete the work in the shortest amount of time possible.
Primary Benefit: Hypertrophy/pump, density (work divided by time).
Example: A couplet of curls and skull crushers with a 15RM load (i.e. 21 curls, 21 skull crushers, 15 curls, 15 skull crushers, 9 curls, 9 skull crushers).
3) As Many Rounds/reps As Possible (AMRAP)
Description: Set a clock for a specified period of time, and perform as many rounds or reps as possible of the given exercise(s). Rest as little as possible.
Primary Benefit: Density, analogous to sports in which work is done for a set period of time, as opposed to a specified number of sets and reps.
Example: As many rounds as possible in 10 minutes of 5 reps each of bench press, pull-ups, and squats using 12RM loads.
4) Chipper
Description: Lay out the desired implements in an obstacle course fashion (because who doesn’t love an obstacle course?). Move across the physical space performing the exercises for a specified distance or number of reps, aiming to complete the course as fast as possible.
Primary Benefit: Conditioning and work capacity, plus the feeling of completing a badass obstacle course.
Example: 10-yard tire flip, 50-yard farmer’s carry, 10-yard seated sled pull, 50-yard overhead walking lunge — all while listening to John Mayer.
Proceed With Caution
With all these schemes, the most important thing to remember is never to sacrifice form for reps. Watch the best CrossFitters on TV, and you’ll see that the ones who consistently win do so with beautiful technique – even under distress.
Of course, the problem of lousy form isn’t unique to these protocols or to CrossFit. (Just visit any globo gym, and you’ll quickly realize it’s an epidemic.) It’s just a little harder to control when the clock is running, as with CrossFit-style training.
Although I am endorsing some of CrossFit’s set and rep schemes, I’m not saying that your next workout should consist of a 30-minute AMRAP of kipping pull-ups and high-rep Olympic lifts (scoliosis for AMRAP, as Tony might say).
Again, be critical. Although I don’t have a problem with those practices for competitive CrossFitters, you must apply the protocols judiciously based on your own level of fitness.
Do this properly, and you’ll reap far greater benefits than if you were to completely ignore them simply because they came to you via CrossFit.
About the Author
Travis Pollen is an NPTI certified personal trainer and American record-holding Paralympic swimmer. He recently completed his master’s degree in Biomechanics and Movement Science at the University of Delaware. He maintains his own blog and is always posting fitness tips and videos of his “feats of strength” on Facebook, Instagram, and Twitter.
T-minus eight hours before Lisa and I hop on a plane and make our way to Australia and never come back.
It’s a 20-hour long trip from Boston to Brisbane (where we land), and then a bit of a car ride to Ballina where I’ll be conducting the first of TWO workshops while there.
One 2-day workshop in Ballina.
One 1-day workshop in Sydney.
If you live in Australia and this is the first you’re hearing about this 1) what the hell? and 2) you can go HERE if you’re interested in attending either of the two.
I wanted to thank everyone who chimed in on Facebook for their suggestions on how to best prepare for the marathon flight. You’ll be happy to know that in lieu of the suggestion to “swim in a bottle of Tequila,” I contacted my doctor and I will be sufficiently drugged up to ensure that I get some sleep.
A few housekeeping points to hit before I sign off:
1. While I’ll be trying my best to update the blog while away (Read: pissing Lisa off that I’m on my computer), I’ve lined up several excellent guest authors to fill in during my absence.
2. For those interested – and why wouldn’t you be? – Lisa will be writing a (hope to be) daily diary on this website highlighting our trip. She’ll be sure to include a lot of pictures – especially of me tweaking out every time I see snake or attempt to enter the ocean – in addition to writing about places we eat and stay.
You can keep tabs on us HERE (<— the Miscellany section of this blog).
On that note I’m out. bitches. I’m done with this snow.
Today’s guest post comes to you courtesy of personal trainer, Travis Pollen.
Are You Part of the Resistance (or Assistance)?
Maintaining a website is a big responsibility. That’s why with Tony headed down under for the ‘Because Heavy Things Won’t Lift Themselves 2-Day Workshop,’ I asked him if he needed anyone to website-sit while he was gone.
If you’re not familiar with website-sitting, it’s about as pointless as house-sitting. Basically, the sitter logs onto the traveler’s website each morning while they’re gone and meticulously checks each post to see if any fitness celebrities have left a new comment.
This task is akin to checking for burglars. There’s rarely anything valuable enough in your house or on your website for anyone cool to actually give a crap.
As with house-sitting, the sitter continues to check in on the website periodically throughout the day, though perhaps more frequently when website-sitting, since ‘refresh’ is never more than a few clicks away.
Additional website-sitter duties include removing negative reader feedback (i.e. “whacking the trolls”), sharing recent posts on various social media outlets under assorted aliases to create the illusion of viral content, and obsessively checking the mailing list for new subscribers.
Depending on the sitter’s virtuosity, they may even perform these tasks sporadically over the course of the night, as well. The Internet doesn’t sleep, you know. Tony has fans all over the world, OKAY?!
Unfortunately, when I asked Tony if he would like me to take on this big job, his response was a little disappointing. He replied, “No, Travis… they actually have Internet in Australia, so I’ll be sitting for my own site remotely.”
Not only do they have internet in Australia, they also have censorship
Thinking back now, disappointed, I console myself by remembering that I made this entire interaction up in an attempt to make the guest blogging process sound more exotic.
The boring, naked truth is that Tony once called me a “one-legged pirate,” and for this he owed me an opportunity to share some knowledge bombs on his website.
Note from TG: [jaw drops] I did!?!?! OMG, that’s embarrassing. It had to have been a Halloween joke. Right? RIGHT??
Well, Travis didn’t send me a bomb in the mail so I guess he wasn’t offended….;o)
For those not privy to the inside “joke,” check out Travis’ Facebook Page or watch the videos below and you’ll immediately understand my reaction, which went something like this:
RIP Spock
Lifting Heavy Things with Bands
Just like Tony, I’m a firm believer in the “because heavy things won’t lift themselves” doctrine. As such, we meatheads must do so ourselves.
But not all of us will be doing every gym movement the same way, at least not a first. That is, some of us may require exercise regressions (i.e. lat pull-downs on the way to pull-ups), and others may require progressions (i.e. pull-ups to front levers).
Here I am showing off a pull-up/front lever hybrid I stole from Max Shank:
While every coach has his go-to progressions and regressions, one particularly handy tool is the giant rubber band known to the exercise world as a resistance band. Resistance bands come in all shapes and sizes (and colors!) and have endless applications to both assisting (regressing) and resisting (progressing) movements.
The best part about bands is that they require little to no change to the way in which the exerciser sets up and executes a movement. This feature makes bands highly specific to the target movement — even more so than the above example of lat pull-downs for pull-ups.
A strategically placed band basically works like magic. For a regression, it can provide maximal assistance in the most difficult phase of a lift and decreasing assistance where the lifter is naturally strongest. For a progression, it can add “accommodating resistance,” whereby the tension in the band increases during the phase of the movement that would normally be easier.
This last part is especially good news if you’re cheap like me, since it means I can simply throw a band onto an exercise and avoid having to purchase heavier weights.
Below are some of my all-time favorite band assistance and resistance techniques. The setup can be tricky on some of them, so be sure to pay close attention to the placement of the band.
Goblet Squat
Band-Assisted
Execution tips: Push back into the band as you squat, and strive for an upright torso position.
Band-Resisted
Execution tips: Load the bell into the goblet position at the bottom of the squat, then stand and rep away.
Kettlebell Deadlift
Band-Assisted
Execution tips: Like a rack pull (elevated deadlift) the band-assisted deadlift allows for the use of a heavier than normal load in order to develop lockout strength.
Whereas the rack pull simply eliminates the bottom portion of the deadlift, the band provides just enough help to break the bell off the ground. The lifter then handles progressively more of the load as he or she approaches lockout. The advantage of the band-assist over the rack pull is that it includes the entire range of motion of the hip hinge movement.
Band-Resisted
Execution tips: Like the band-assisted deadlift, the band-resisted deadlift also overloads the top portion of the movement. If the band-resisted deadlift still proves easy, try your hand (and hips) at a band-resisted kettlebell swing:
Barbell Bench Press
Band-Assisted
Execution tips: Double loop the band around your upper arms just above your elbows. If you’re a girl, watch out for the girls. Or just leave these for the men to inflate their egos by using heavier loads than they could otherwise handle.
Band-Resisted
Execution tips: Un-racking the bar tends to be the biggest challenge here. When working with heavy loads, always use a spotter. Alternatively, forget the bar and grab a set of dumbbells instead.
Barbell Overhead Press
Band-Resisted
Execution tips: Due to the longer lever arms, these get challenging in a hurry. Practice with just the bar at first, and leave a little slack in the band in the bottom position.
(Sorry, there’s no band-assisted version of the overhead press. Deal with it!)
Pull-Up
Band-Assisted
Execution tips: Knee or foot in the band will depend on what band thicknesses you have available and which position you find more comfortable. In my experience, knee tends to be easier logistically.
Band-Resisted
Execution tips: Secure the band to a heavy enough dumbbell on the floor that it doesn’t flop around as you pull-up.
For all of the following row and push-up variations, the position of the band (chest/upper back versus hips/lower back) will be a matter of where the assistance or resistance is desired.
Inverted Row
Band-Assisted
Execution tips: Positioning the assistance higher up unloads the upper body to a greater extent. Assistance lower down provides more support for the core but less for the pulling muscles.
Band-Resisted
Execution tips: Place the resistance closer to hip level to challenge the hips to remain in extension. Place it higher up towards the chest to really tax the upper body.
Beware: if your spot pins tend to pop out when an upward force is applied, make sure you secure them down!
Push-Up
Band-Assisted
Execution tips: Feel free to use a thick band and really go to town with these, even going so far as to incorporate a plyometric component (i.e. a clap).
Band-Resisted
Execution tips: Two options are shown for these, depending on where you want the resistance and how crazy you feel like going with the setup. The band-around-the-upper-back option is quicker but does tend to chafe a bit.
As with the resisted inverted row, be very careful if your spot pins pop out when an upward force is applied.
If you’re still looking for additional uses of bands, you can always make a giant ball.
About the Author
Travis Pollen is an NPTI certified personal trainer and American record-holding Paralympic swimmer. He is currently pursuing his Master’s degree in Biomechanics and Movement Science at the University of Delaware. He maintains a fitness blog and posts videos of his “feats of strength” on his website, www.fitnesspollenator.com. Be sure to like him on Facebook at www.facebook.com/fitnesspollenator.
