Resistance bands are one piece of equipment every gym should have. I've been recommending resistance bands from Iron Woody for some time. Here are some ways you can use them:
- Mobility & Activation Exercises. Shoulder dislocations, x-band walks, band pull-aparts, band tractions, ... You can do all of them using a mini or light band.
- Pull-ups & Chin-ups. If you can't do a single rep, use a resistance band to assist you on the way up. Loop the band around your pull-up bar and your knee. The band will help you from the bottom up. This is one of the easiest ways to get stronger at Pull-ups & Chin-ups. Video.
- Push-ups. Wrap a resistance band across your back while holding it in your hands. Now push yourself up. The stronger the band, the harder push-ups become. This is an easier way to make Push-ups harder than wearing chains, a rucksack or Xvest. Watch the video.
- Pulley Exercises. My home gym has no pulley system. So I use a mini band for exercises like Face Pulls. You can do most pulley exercises with bands: lat pulldowns, seated leg curls, seated rows, push downs, ...
Where to Get Resistance Bands? The 2 big companies selling resistance bands are Iron Woody & Jump Stretch Inc. I have bands from both companies. I prefer the Iron Woody's because they're stronger & cheaper.
Don't waste your money on other companies selling resistance bands: they usually come with handles that prevent you to use them the way I explained above. Get the right resistance bands from the start.
Which Resistance Bands Should You Get? Get a set of mini and light bands. If you're a big guy doing assisted Pull-ups: use the 2 bands combined to get the same assistance as heavier bands at the same cost.
When you get stronger: use the light band only. Then the mini only. If you start with stronger bands, you'll have to go to nothing or buy extra bands. Stick with mini & light bands and make sure you get the 41" bands, not the short ones.
Iron Woody offers several band packages, here are the ones I recommend you:
- Assisted Pull-up Package. If you're only interested in bands to help you on pull-ups & chin-ups, get this assisted pull-up package that includes 1 band instead of pairs. This saves you money.
- Starter's Package. For mobility work and activation exercises, I recommend you to get the starter's package. It comes with 2 pairs of mini-bands, 2 pairs of super-mini's and 2 pairs of small bands.