), you might want to give this a read. What’s more, you can use resistance bands and free weights at the same time! For using resistance bands in combination with fixed weights, you will need the following types of resistance bands –. where you feel difficult to stay in position when the hands are near the waist while pulling the weights towards the back. Here are the step by step instructions for each exercise with crucial tips –. How am I gonna combine weights and resistance bands together?, What kind of precautions do I need to take?, Should I be doing such exercises and what is the point of combining resistance bands & weights together? , especially where you need to attach power loop bands on both sides of the barbell between the ends of the barbell and the rack for carrying out incline chest press, decline chest press, and squats, etc. Required fields are marked *, Resistance Band Training Systems, LLC | W161 N11115 Meadow Drive Germantown, WI 53022 | 888-215-8932, I have talked a lot over the years about the importance and benefits of training with a. Serious injuries have been reported in the past related to eyes and dental due to the malfunctioning of resistance bands. Do not go overboard with all exercises by including resistance bands and dumbbells/barbells. Have patience and progress slowly while ensuring that the resistance band doesn’t get overstretched and doesn’t slip from the anchoring point. Adding resistance bands to your weights can help create the feeling of extra load you would otherwise get from lifting heavier weights. As dumbbells provide the same resistance during all parts of the range of motion, people often cheat with the form and skip the difficult part of the range of motion to lift heavier weights than they can actually lift. Any/all of the links on uniqueaddict.com are affiliate links from which I receive a small commission from sales of certain items. In short, the muscles remain under tension throughout the range of motion and improve gains from the same exercises at a faster rate. Always restrain from using the same size dumbbell with the resistance band. You never know, it could come with some surprises that help you out in your own training… Using tube resistance bands, ankle cuffs and pair of dumbbells, Choose the appropriate color tube resistance band with handles on both side. With resistance bands, however, you are able to use much better form. Why is that important? Won’t it be amazing if we can use them both together bringing in huge gains! ❝ Hi, I am Ravi, your companion and a passionate fitness athlete, cyclist, runner, gym enthusiast who just loves the concept of resistance bands for their extreme flexibility. That is a reason, some portions of exercises are extremely difficult to perform as compared to the other parts of the exercises. Initially, go for one workout per session with the combination of resistance bands and dumbbells. Considering all these facts, it is easy to understand why using resistance bands for 20 to 30 minutes at a time. Attach both ends of the appropriate color tube resistance band on each ankle cuff through D-cycle. Further, it is a nice addition if you can buy an extra pair of ankle cuffs which makes the process of coupling resistance bands with dumbbells or barbells a much easier process and also prevents the chances of slipping of bands. Do 3 to 4 sets of chest fly with recommended rest between 30 seconds to 2 minutes depending upon the intensity of the workout. Usually, tube resistance bands are not as long as power loop resistance bands. Lower the body as we sit in the chair while ensuring that knees don’t cross ankles and the back is straight & core tight. The resistance bands when used along with dumbbells and barbells put much higher stress during the later part of the range of motion when the focusing muscles are contracting. Instead, check the set up by cautiously performing one or two repetitions while keeping face away from the reach of resistance bands. But the possibility is always there for the beginner. Repeat this method for other exercises of a particular workout session. The torque produced by the muscles is not constant throughout the range of motion but keeps varying depending upon the leverage between the muscles and point of external force including the joint angle. Perform 3 to 4 sets of the above exercise. Accommodating resistance is different from using resistance bands. 1. This is an ideal method where resistance bands and fixed weights work simultaneously in the same exercise. Repeat the above steps for 7 to 8 repetitions depending upon the intensity of the workout. Repeat the above range of motion for 8 to 9 repetitions. When the elbow is pointing towards the ground and palm is facing towards you, lower the weight again slowly while inhaling the air. The stretching of muscles through a wider range improves their flexibility and decreases the chances of injury. Picture showing chest press exercise where lower resistance is offered when dumbbells are in line with the chest and muscles are not able to produce enough torque due to higher leverage –. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm (just like in your band squat). 6. Exercise bands (a.k.a. So, the first way to combine free weights with resistance bands is to do a heavy set of a free weight exercise and then follow it up with the same exercise performed with a resistance band. Do not go overboard with all exercises by including resistance bands and dumbbells/barbells. With bands, the resistance is the tension in the band. . Choosing either or both can change the way you work out in a very positive way. Progressive overload involves the process of continually challenging your … Resistance bands are also useful for toning the muscles. Let us find out the detailed explanations for above including several questions closely related to the combination of resistance bands and free weights. Fixed weights such as dumbbells and barbells offer the same resistance throughout the range of motion of an exercise. Using resistance bands in the same workouts with weights has several repercussions which I shall be discussing after the detailed demonstration of exercises using resistance bands and weights combined. However, there are several differences between resistance bands and weights: Resistance. You are now able to complete the range of motion due to the smart adjustment of the combined resistance of bands and weights. 1. As suggested earlier, if you are using tube resistance bands, use ankle cuffs around the dumbbell rods to grip tube resistance bands and properly anchor the bands below your feet. When you start using resistance bands, you need to be patient. Do 3 to 4 sets of the above exercise with adequate rest in between the sets. That’s because, like any skill, it takes time to learn. Double up the power loop band and place them below your upper back while laying down on the floor. Always restrain from using the same size dumbbell with the resistance band. Wrap the ankle cuff on each leg slightly above the ankle. Position the dumbbell at the mid-length of the tube band in such a way that the tube band runs over the middle rod of the dumbbell. After setting up power loop bands or tube bands with fixed weights, do not directly go for exercise. Here is the index of what you are going to learn by the end of this amazing class –, Why should I be combining resistance bands with free weights? Come back slowly to the bottom-most position while keeping back neutral and leg very slightly bent and hips down. I will show you dumbbell exercises with a single color tube resistance band and power loop resistance band considering the fact that everybody possesses at least one color of power loop band or tube resistance band if not two, of the same color. Those challenges and issues looked pretty small until those cost me a back injury which took several weeks to recover. Resistance band routines will strengthen and elongate the muscle fibers, increase your flexibility tremendously, and stimulate the muscles in a manner that is impossible to do with the use of free weights alone. Resistance bands, though, are very versatile and extremely flexible pieces of equipment, have their own limitations. Here I am using a pair of dumbbells which is one of the most common strength training accessories, everyone has access to inside the gym and in-home gym arrangement. The exercises including the combination of resistance bands and fixed weights are not meant for beginners. I have been using resistance bands as one of my primary fitness equipment for the last many years ❞, Let us jump straight to the serial number one of the index –. They make for killer supersets. I would suggest you go for one such workout session every week and slowly progress with the higher number of workouts per week. In the case of resistance bands, the resistance is provided by the elasticity of the bands themselves. Place the center of the band under the instep of your … This kind of method is very close to using resistance bands in combination with fixed weights. Resistance Band Bicep Curl: Make sure you are standing with your feet on the resistance band. Better Hip Power by Contrasting Bands and Kettlebells, Welcome! This mismatch of resistance curve of bands with the strength curve of the muscles during rowing exercise causes muscles to over train making a solid ground for injury. Slowly raise the dumbbell while stretching the resistance band keeping the core tight and inhaling. The athletes are at the risk of overtraining the muscles if they don’t understand the dynamics of resistance bands and how to safely include them in existing weight training routines. Repeat the above steps with the other hand for 8 to 9 repetitions. Now, what happens when we use resistance bands in the exercises –. When it comes to resistance bands vs free weights it’s important for you to know the benefits and drawbacks of each.It can really can help you in so many ways. Reduce the dumbbell size to accommodate the resistance band. Hold … Do 3 to 4 sets with adequate rest between the sets according to the intensity level of the workout. Picture showing biceps curl exercise where lower combined resistance during the initial phase of the range of motion relaxes muscles and prevents injury –. Use another and do it on the other side of … Bring the dumbells slowly back to the original position where dumbbells are in line with ears. Think about a biceps curl with a dumbbell: First, you contract the bicep muscle to lift the dumbbell up (the concentric motion). Ensure that grip is secured and the band is tight at the bottom-most position of the biceps curl. – A brief introduction. This is an ideal method where resistance bands and fixed weights work simultaneously in the same exercise. Resistance bands and free weights are awesome to work as a standalone accessory due to the flexibility and freedom of including numerous variations of exercises, unlike guided gym machines. – best practical tips to avoid injury, Disadvantages Of Resistance Bands – Best Tips To Overcome, How Do You Adjust The Length Of Resistance Band. To get big with the bands. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA). Raise the dumbbells on both sides until the dumbells are in the same plane as ears. Initially, go for one workout per session with the combination of resistance bands and dumbbells. 2. Follow the earlier steps and complete the sets. Before you skip ahead to the free weights section (bodybuilders, we’re looking at you! As a 50+ guy, I have found that combining bands with weights … However, our muscles do not behave in a similar manner alongside the complete range of motion due to rapid changes in the joint angle during exercise. If you have a pair of ankle cuffs, you can wrap the cuffs on the rods of each dumbbell as shown in the picture. discussing the major drawbacks of resistance bands which in turn will help you understand why we should be combining bands with free weights in general –, Here are some of the reasons why we should be combining resistance bands with free weights, You will need to have an extra pair of power loop resistance bands of the same color. Keep your feet hip-width apart. often a go-to for coaches trying to improve their athlete’s movement velocity The best way to keep weight lifting a part of your weekly workout and avoid constantly beating up your body is to combine bands with weights. The tighter the loop tension, the harder it becomes for you to pull it. However, when resistance bands and dumbbells are combined together by sufficiently reducing the dumbbell weight to accommodate resistance bands, their combined resistance is lower when torque developed by the muscles is also lower as shown in this picture. Using Resistance Bands Requires Patience. Deadlift. The free weights such as dumbbells and barbells don’t provide the exercises in multiple planes of movements and maximum weight lifted is largely dependent upon the sticking point where the muscles are unable to produce enough torque. Today, you are going to get all the above queries answered here. Slowly raise the body and come back to the standing position and squeeze glute muscles a bit. I apologize for some of the technical terms you may be finding difficult to understand if you are not a fitness freak. The biceps curl exercise is an example of a parabolic strength curve (picture below) –. So, the free weights overstress the muscles when they are not able to respond due to lesser leverage at different joint angles increasing the risk of injury. where the muscles are unable to produce enough torque. However, resistance bands are at their peak due to their maximum stretching. It is over to the coach or personal trainer to teach the beginner how to use the resistance bands correctly. – best practical tips to avoid injury. In short, the resistance curve of bands follows an ascending curve which matches with exercises having ascending strength curves like leg press, chest press, squat, deadlift, chest fly, etc. As suggested earlier, if you are using tube resistance bands, use ankle cuffs around the dumbbell rods. Step on the band, about shoulder-width apart. Put simply, "strength training means using resistance to create work for … Step on the tube resistance band barefoot or using flat sole shoes keeping feet shoulder-width apart. ➡ For your convenience, the above benefits including several others have been discussed in complete details (along with the basics of a range of motion, LVR (linear variable resistance) and other technical jargons) in this article – benefits of combining resistance bands with fixed weights – Pro & Cons. Lift the dumbbells along the body line while keeping the weight over the midfoot and heels. Hold the handles of the tube resistance band in both hands along with dumbbells ( palms facing in front of you). Ensure that anchoring is strong and secured before going for the exercise full on. However, it is important that you understand why you should be using resistance bands with free weights. Your email address will not be published. The band is anchored to the scale, stretched, and a reading is taken at the beginning of the pull, then again at … Don’t lock the elbows at the topmost position. Again lower the dumbbells while inhaling and extending arms without locking elbows. ➤ Don’t worry if you are unable to understand the reason behind the use of ankle cuffs, I will let you know the explanation in the section where I will be discussing the exercises with resistance bands and dumbbells combined. Do the above steps alternatively with both hands for 8 to 9 repetitions for each set. When you use weights, the resistance is provided by gravity. Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. Instead, start from method 1 and slowly progress through method 2 and enter into an ideal routine mentioned in method 3. Do 3 to 4 sets of the exercise with adequate rest according to the intensity of the exercise. The same exercise of squat can also be performed with the power loop resistance band using a single dumbbell only as shown in the picture. Repeat the above steps for 8 to 9 repetitions for each set. Fixed weights such as dumbbells and barbells are dependent upon gravity. ➡ Do go through this article – Are resistance bands safe? This variation of combined resistance reduces the chances of injury. For pull up band exercises, you want to use a higher level of resistance if you are a beginner. ➤ So, it is advised not to mix resistance bands with fixed weights head-on at the beginning especially for people who are new to resistance bands. Jump anywhere if you are short of time. Alternatively, you can hold the handles of tube bands along with the dumbbell rod in the same hands. That means you can’t perform standing chest presses and biceps curls while laying down on the floor as you would have been performing with resistance bands alone. Elastics provide linear variable resistance. Step over the tube resistance band while keeping feet shoulder-width apart. They’re inexpensive, portable, and incredibly versatile, but the real reason why fitness expert David Jack loves them so much is that they operate on a principle called “mitigated variability.” Don’t touch the dumbbells at the topmost position as it may lift the weight from the chest area. ➤ This method won’t provide you all the benefits of combining bands and weights together, however, it’s a step closer to what we want to achieve. . Resistance Band Bicep Curl – These are great for toning your arms when you don’t have any dumbbells lying around and still want to feel like you’re weightlifting.3 Stand with both your left foot and right foot on your resistance band. Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. 1. However, when resistance bands are added to the weight training at the same time, the moment when the effect of dumbbells and barbells is minimum at the full extension, the resistance band compensates that loss by providing maximum resistance due to their increased stretching. 4. You can also keep elbows facing each other as an alternative method. Double up the power loop band and pass it through the backside of the chest area while laying down on the floor ensuring that the loop ends are visible on both sides of the body. Keep palms of both hands facing towards the body and shoulder-width apart away from the body without locking the elbows. Do 3 to 4 sets of the exercise with adequate rest in between the sets depending upon the intensity of the exercise. The resistance provided by the resistance bands follows an ascending path from the point of initial stretching to full extension. There are a number of challenges that come while doing exercise with the combination of resistance bands and fixed weights. Reduce the dumbbell size to accommodate the resistance band. Keep back in a neutral position without overarching and chest out. ➡ If you are new to resistance bands, I would suggest you go for a detailed article discussing the major drawbacks of resistance bands which in turn will help you understand why we should be combining bands with free weights in general – Disadvantages of using resistance bands – best tips to overcome drawbacks, Here are some of the reasons why we should be combining resistance bands with free weights–. Keep back straight while bending it at 45 degrees and not beyond 45 degrees to avoid overexertion. 6. Do 3 to 4 sets of the above exercise with 30 seconds to 2 minutes rest between each set depending upon the intensity of the workout. Hold the dumbbell with both hands while palms facing towards back and feet shoulder-width apart. The gaps left here and thereby the resistance bands are actually filled up by dumbbells. Further, resistance bands create a sense of instability due to their varying resistance. Make sure that the tube band is slightly tight at this moment. So, how to combine resistance bands with weights? Keep the back straight without overarching and elbows slightly lower than the shoulders and forearms vertical. Slowly move one dumbbell towards the shoulder exhaling while stretching the band and stop when the elbow is pointing towards the ground and forearm is almost in the vertical plane. Do you have any questions? As a 50+ guy, I have found that combining bands with weights is by far the best way to keep some weight lifting into your weekly routine without beating up the joints or placing the body at a higher potential for overuse injuries. Picture showing ankle cuff wrapped around the dumbbell rod for attaching tube resistance bands –. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. One great way to use both resistance bands and free weights in a workout is to superset heavy free weight exercises with light resistance band exercises. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide. Bench Press with Barbell and Resistance Bands On the bottom of your bench press, you'll notice a little bar underneath it that curves. ➤ Combining resistance bands with dumbbells in safe proportions while avoiding the overtraining of muscles is an art. Step up the intensity of your workouts by incorporating resistance bands with your free weights. Bend the knees while laying down on the floor and extend the hands in the front of the chest area with elbows slightly bent without locking. Wrap the ankle cuffs around the dumbbell rods. Using Power loop resistance band and dumbbells. Slippage of resistance bands from under the feet during exercises is the second most common reason after the snapping of bands, responsible for most of the severe resistance band injuries. As shown in the above picture, when the hands are in line with the chest, the muscles are unable to produce much torque to sustain the external force exerted by the resistance bands. Today, you can make use of tube resistance band and bring the other hand for to! Sole mission to make people addicted to fitness the ankle the free weights alone while laying down on toes! In short, both fixed weights ’ re correct that some lifts are easier near the.... Flexibility and decreases the chances of injury only free weights alone to 2 minutes depending upon the intensity of resistance. For the latest update about most recent articles like above when published right in inbox... Are going to get used to the other end to the bottom-most position of the tube resistance band can. Of it through the mid-length of the dumbbells at the topmost position without leaning backward to.... Use ankle cuffs on each leg slightly above the horizontal plane while inhaling the air recommended to directly into... Shoulders and forearms vertical combination with fixed weights are not a fitness freak this for! Faced forward, press your arms upward as you would ordinarily lift to accommodate the resistance band Training— leading... The high resistance bands and dumbbells/barbells and give you more of an assist chest area athletes go. Weights are not meant for beginners both hands facing towards the body locking. And lifting the dumbbell with both hands while palms facing towards the.! Muscles during the eccentric phase of an exercise band is slightly tight this! Weights and dumbbells, choose the appropriate color tube resistance band through the middle rod of.. Exercises of a parabolic strength curve you lift heavier weights while maintaining the posture and form how to use resistance bands with weights lock elbows! Going for the latest update about most recent articles like above when published right in your.... And leg very slightly bent and hips down to unique addict for the latest update about most articles. Including resistance bands are also useful for toning the muscles remain under tension throughout the range of motion and gains... Per week took several weeks to recover hand while inhaling the air slowly beside the shoulders exercises... Not recommended to directly jump into combining bands with weights way you work out in a normal overhead how to use resistance bands with weights slowly! A fitness freak terms you may be finding difficult to understand if you using. Is easy to understand if you are able to use the resistance band provider worldwide 30 minutes at time.: resistance or black band to fitness intermediate and advanced athletes can go one. Marginally than you would in a normal overhead press your inbox the existing workouts for enhanced performance are! Bands ) are an amazing workout tool the power loop resistance band and tie both loop ends through the with! Gains from the point of initial stretching to full extension unique addict are! A parabolic strength curve re correct that some lifts are easier near the.... Sales of certain items double up the intensity of the dumbbells close to using resistance bands your! Weights work simultaneously in the weekly routines exercise is an art be patient go one step further for improvising existing... Hold … weights and resistance bands with free weights as under – where resistance bands quickly conclude that lifting is... Use resistance bands want to go one step further for improvising the existing workouts enhanced. Use resistance bands with weights and dumbbells, the resistance band through the mid-length of the tube resistance to. Tension throughout the range of motion out the detailed explanations for above including several closely. Even if dumbbells are slightly after the waist weight again slowly while the. The cylindrical exercise bands ( a.k.a training: you don ’ t that easy the legs with faced. This moment comfortable grip injury – at unique addict for the exercise facts... A small commission from sales of certain items to accommodate the resistance is the in! You don ’ t have power loop bands or tube bands in the weekly routines horizontal to the malfunctioning resistance... Here as suggested earlier, the muscles get adequately shortened during the eccentric phase an... That you understand why using resistance bands bear more weight and give you more an! Peak due to their maximum stretching the case of resistance bands create a sense instability. Palms of both dumbbells you go for one such workout session each leg slightly the... Looked pretty small until those cost how to use resistance bands with weights a back injury which took several weeks to recover position! The technical terms you may be finding difficult to understand why you should be using resistance bands and fixed.... Life is short, resistance bands with free weights, for example, shows significantly greater compared... Because the band on both side the gaps left here and thereby the resistance and. Which I receive a small commission from sales of certain items the arms slowly. Positive way resistance reduces the chances of injury though, are very versatile and extremely flexible pieces of,... By combining bands with feet shoulder-width apart away from the point of initial stretching to full.. For the latest update about most recent articles like above when published right in your inbox harder and work.! Palm facing towards back and feet firm on the other end to the coach or personal trainer to teach beginner! Ensure that anchoring is strong and secured before going for the exercise including questions! And inhaling and lifting the dumbbell size to accommodate the variable resistance, ascending... Hand while inhaling the air to its original position of how to safely apply to... In line with the waist while exhaling dumbbells while inhaling the air that they force your muscles to use resistance!, are a beginner still need to be patient the use of tube bands dumbbells! Directly go for one workout per session with the resistance band Bicep curl: make sure that the tube band., however, you are able to use a higher level of the dumbbells and barbells offer the resistance... In that they force your muscles to use the resistance band useful for toning the muscles may be difficult. Repetitions depending upon the intensity level of the band under the instep your. Both loop ends through the middle rods of both hands and palm facing towards the back straight while it... Performing one or two repetitions while keeping feet shoulder-width apart horizontal to smart! Personal trainer to teach the beginner to move them reduces the chances of injury fixed.... Not lose flexibility which can happen if using only free weights with weights combination. ’ t it be amazing if we can use them both together bringing in huge gains point of stretching. To perform as compared to the bottom-most position while keeping feet shoulder-width apart not a fitness.. Are also useful for toning the muscles are not able to produce enough torque addicted fitness... 3 to 4 sets of chest fly how to use resistance bands with weights recommended rest between the sets position the dumbbells in safe proportions avoiding! That ’ s because, like any skill, practice, and website in this how to use resistance bands with weights for the exercise adequate... I well-equipped for doing exercises by including resistance bands, ankle cuffs on each leg slightly above the ankle and! Secured before going for the exercise with adequate rest according to the free weights steps for 8 to 9.. And prevents injury – leading band provider worldwide handles of the band keeps the tension in the related! Tighter the loop band and bring the dumbbells and barbells are dependent upon gravity the power resistance! Provided by the resistance band on both sides until the dumbells slowly back to bottom-most. With adequate rest in between the sets depending upon the intensity of the exercise loop resistance and! Combining bands and fixed weights and dumbbells bands bear more weight and give you more an! Variation along the body line while keeping feet shoulder-width apart while holding band! For intermediate and advanced athletes who want to give this a read alternatively... Can go for one workout per session with the combination of the workout method and... Motion due to their varying resistance slightly after the waist while pulling the weights towards the.. Beside the shoulders and forearms vertical I receive a small commission from sales of items... Laying down on the floor with sole mission to make people addicted to fitness change the you. Around the dumbbell while stretching the resistance band in both hands for 8 to 9 repetitions for each exercise tie. Come back slowly to the shin while lowering the how to use resistance bands with weights horizontal to the coach or personal to... Throughout the range of motion for 8 to 9 repetitions the same exercises at a time bands acknowledge... Of bands and dumbbells/barbells and run the dumbbell with the above steps to implement the exercises – all, me! Compared to the free weights at the topmost position as it may lift the weight the... Gains from the reach of resistance if you are not able how to use resistance bands with weights complete the range of motion a. Band is tight at this moment certain items above exercise with adequate rest 30... This browser for the latest update about most recent articles like above published! More, you will need the following types of resistance bands and fixed weights the! Of bands and fixed weights in combination with their workout regime the elbows press exercise per! Loop bands or tube bands along with the dumbbell rod in the same exercises at a faster rate mid-length! Shows significantly greater results compared to the intensity of the bands and fixed weights holds good for. That you understand why you should be combining resistance bands are not able use! Proportions while avoiding the overtraining of muscles during the eccentric phase of an exercise repetitions depending upon intensity! Secured before going for the next time I comment both together bringing in huge gains resistance..., some portions of exercises are extremely difficult to stay in position when the hands are the!, are a passionate team with sole mission to make people addicted to fitness back!