Iron Woody mini, light & average resistance band. Image: mjh.

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:

• 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.
• 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.
• 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, …
• Speed Work. The faster you lift, the more weight you can move. You can use bands for speed work. Squat, Bench or Deadlift against bands: the resistance increases as you get closer to lockout. This forces you to lift fast on the way up and to keep pushing until lockout. Speed work is an advanced technique that I’ll get into in the future. For now you can read this discussion I had with Doo in the forum for more info.

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 2 band packages:

• Assisted Pull-up Package. If you’re only interested in bands to help you on pull-ups & chin-ups, get the package that include 1 band instead of pairs. This saves you money.
• Starter to Elite Package. Pairs of bands with different resistance, from mini to monster. I’ve got the professional package because I like to do exercises like good mornings with monster bands. But if you just get started, I recommend the intermediate package (the starter’s package has a monster mini band, you won’t use it much).

Click here to get resistance bands from Iron Woody.