Power bands are becoming increasingly popular. What are the benefits to using them in your training? Our personal trainer, Jess, discusses and outlines a full-body power band workout.
As the name suggests, power bands add resistance to a movement. They help to train smaller accessory muscles. Strengthening these can boost your strength and improve your sporting performance.
I have put together a 10 step power band workout that will target these smaller muscles. This will build stability and work your core and arms, for a comprehensive full-body workout.
Perform 15-20 reps of each exercise (complete ladder for exercise one) and move onto the next exercise down the list. Have a 2 minute break and repeat. Complete the 10 moves three times.
Do the power band workout 2-3 times per week. You will soon start seeing the benefits of this postural balancing, stabilising, accessory muscle training.
This power band workout move works: Hip abductor muscles, core, and glutes.
How to do ladder step outs:
This power band workout move works: Glutes, deep core.
How to do glute bridges:
This power band workout move works: Gluteous medius (outer edge of the buttock), pelvic floor.
How to do clams:
This power band workout move works: Glute, core.
How to do kick backs:
This power band workout move works: Lats, biceps, shoulders.
How to do lying band pull downs:
This power band workout move works: Rotator cuff.
How to do band Ys:
This power band workout move works: Shoulders (rotator cuff and rear delts), upper back.
How to do pull aparts:
This power band workout move works: Biceps.
How to do bicep curls:
Using the power band, stand feet hip width apart, inside the band.
Grip the top of the band with both hands.
Hinging at the elbows, use the biceps to squeeze the hands up to your shoulders.
Make sure you keep elbows tucked in and don’t swing with the action.
This power band workout move works: Triceps.
How to do tricep kickbacks:
This power band workout move works: Obliques, core.
How to do oblique corkscrews:
Power band workouts help to train the smaller accessory muscles. These are not traditionally targeted with cardio training such as running or cycling. And they can often be neglected in weight training routines.
The smaller accessory muscles stabilise the hips joints and shoulder joints. Keeping these areas stable is important. They protect against injury, boost strength and enhance performance.
Weakness in the hip and shoulder can play a big part in poor posture. If the hip flexors are tight from cycling a lot, the pelvis can tip forward. This causes weakness in the core. In turn, the scapula in the shoulder rolls forward. This can create tightness in the neck and upper back.
Working these muscles, along with the core, will help to correct poor posture. It activates the glutes, core and rotator cuff muscles. And correctly aligns the pelvis, tightening the core and pulling the shoulder blades back and down.
Other benefits of power band training include:
Resistance bands come in different strengths of elasticity to create varying levels of resistance. You can buy them individually or in packs.
Different types you may have seen:
There are benefits to all the different bands, but the most versatile are the power and mini bands.