5 Resistance Band Exercises That Cause Problems

[@maxthenova]

Great video! I own Vector Athletics. Can I send you some overload straps to see if they will solve your issue with front squats and overhead press? I haven't used your set up with the step platform so really curious if it will work

[@rockweapon7895]

Since Im working out only with bands for 1 year and 4 months I can contribute my experience, because I also own the Step Plattform, The Geku Bar, Undersun and Rogue Monster Bands. Switching from the Innstar Bar to the Geku Bar was a great deal. The only thing I don't like about the Geku Bar is, that the hooks are opening up a bit. It is not really an issue while doing the excercieses, its just happening, but I think its still very secure on heavy deadlifts and front Squats. But back to the issues: So with the front Squad, I experienced the same of course, that putting it up to your shoulder and then standing up should be done carefully, otherwise as you said, it could cause an injury. Of course you cold do single leg front Squad, then it would be not that much of a problem. But anyways. What I also experienced going up in resistance on Front Squads, that you might not get the best stimoulous out of it, if you are only reaching 6 reps or something like that. When you finish those 6 reps, your leg still has power to do more reps to get the best stimolous. So what I personally like to do is, do a warmup Set with 10-15 reps, and then go heavy for 2-3 sets and then finish with a lighter resistance or drop set, to get the best stimolous. I also did experience the same on Triceps overhead extension or shoulder presses. Nothing is wrong with going heavy for only 5 reps and work your way up to 10 reps, but to get the best stimolous and exhause the muscle, there is more work that need to be done for it. I do shoulder presses sitting on the step plattform. Its better than standing. Way easier to setup. The same for triceps overhead extension. Normally you could do a heavy set standing and then do a drop set sitting, its a nice and fast way, but its fine to do it only sitting and then remove a band to do those higher reps in the end to stress out the muscle fully. On a bent over row I experienced low back pain issues mainly when doing the row up to the chest targeting the trapezius and back shoulders more. When doing it to the hip, its just fine. But going over 12 reps while targeting it to the chest, my lower back starts to fire up as well. Another thing to add is, I think layered bands are superiour to the molded bands like the undersun which is having 2 layers or the sunpow. I did say a couple weeks before, that it does not make any difference, but I need to take back what I said. You can get the same stimolous with undersun or sunpow bands when your focus and movement is very slow, but the rogue monster band which propably consist of 15 layers as serioius steel bands, is harder to fight in the negativ and so I get a deeper stretch in the lengthend muscle and more stress during the whole movement. I experienced that on the chest press with the j Hook handles. Way more stimolous than with undersun, even though im failng with the undersun bands as I do with the rogue bands, but more muscle fibres are recurited with the rogue bands. Im pretty sure about that now. The same applies for deadlifts, rows and so on. And I personally do not like the standing chest press version. To less pre stretch for your chest. Better to do it on a bench so its an actual bench press. The only issues I had with the rogues bands and the Innstar Bar which I had before was, that going for a biceps curl, front Squad, Overhead press and tricpes extensions, the bands are overstretching. With the Geku Bar its less, so I can perform safely biceps curls and front Squads now, but overhead not possible, they will still overstretch. Thats why im doing it seated. That way Im also having less stress on my lower back. The Rogues bands tend to stick to the plattform and not slide around it, thats why Im putting a towel under the plattform and the bands inside, so everything slides smoothly. I think the Undersun Bands are still very fine and good to workout and probapby its best to workout with them without any attachment. That way it was always the best. The Rouge bands are too uncomfortable for some excercieses to touch with bare hands while the Undersuns are great for them. If I would choose a full system, I would go with Harambe System, because 25 Layers on a band is superiour. But paying over 400 euro just for delivery to germany is too much. For lat pulldowns I have a bar in my floor between the walls, which is mounted by twisting it into the wall. It holds up for months now and im doing all kinds of stuff, but mainly lat pulldowns with the bar, triceps pushdowns, Pullup negatives and so on. I remember when you said you have more stimolous with weights than with bands. For me its the opposite I would say. Sometimes Im overtraining with bands. I do 2 or 3 chest excercieses and my chest is sometimes to much in pain 2,3 or even 4 days afterwards. Same applies to other muscle groups.

[@ronburgandy7571]

Son of a b this is a long post haha but I read it all.

[@rockweapon7895]

:D too much passion behind it, sry haha@@ronburgandy7571

[@thunderbird3694]

I may try using Single Leg Front Squat as you mentioned because I too am concerned about injuring my back. Jaquish recommends 15-40 for single set with bands, this would suggest lightening the band if you cannot at least 15 reps.

[@MochaZilla]

I've had the X3 bar band set since 2019. For the band exercises, it's recommended that you do between 15-40 full reps to failure, with partials for every exercise. So if you are only doing 6 reps, that band is likely too heavy, and you should use a slightly less heavy band so you can hit at minimum 15 full reps. But like i said keep repping until you can barely move it in the partial rep range.

[@ScrubDaddy265]

I second the seated, double looped OHP with handles rather than the bar, but that would be fine too. I also prefer to layer the lighter bands, rather than choose a thicker band, especially when the path of travel is shorter. For Laterals, I prefer to double loop (20”) a lighter band, through an ankle strap D ring on the contralateral ankle, staggered stance, and put both “ears” on a handle. This allows good pre-stretch and makes me tense my anchoring leg a little too. 😉

[@thunderbird3694]

Agree 💯 Next week I may try one of these Deadlift options demonstrated on this Short... "Try 1 of these 3 Accelerated Rep Deadlift Variations"

[@MochaZilla]

One thing I really like about your channel is that you give me some good ideas for things that I can incorporate. I have been using the X3 bar system Since 2019. I really like it and have mostly stuck with it throughout the Years. I think I will start doing some of those door anchor exercises Like the ab crunch. For door anchors , they recommend that you place the anchor on the side of the door that opens so that you actually end up using it on the side that won't open. So in your video, here you are actually using it backwards. And you should be doing the exercises on the other side of the door because there is zero possibility of the door opening if you pull from the other side. Just thought I'd share that. Keep up the good work man!

[@GamerBody]

Thanks, yes when I do it in my workouts, I use the other side of the door. I just don't have any room to film it in my hallway so for the video, I do it on the wrong side of the door and just take precautions for it to not open. Even with that, you can still get it stuck in the door and potentially cause damage as you increase the tension with tougher bands. Just be careful.

[@thomdushane]

I do the wall forehead thing with dumbbell calf raises too, no judgment

[@MomentaryPixels]

Bent over rows definitely puts a degree of stress on my lower back that makes me feel uneasy, so it's not just you. Gonna try the variation you suggested, and pray I won't get slapped in the face by any bands in the coming year. 😂

[@GamerBody]

Yeah, make sure you are pressing the platform to the wall so that won't happen!

[@rockweapon7895]

I think it puts stress on the lower back because it has somehting to do with correct breathing and bracing while doing the lift which is not easy to learn and takes time. But its necessary for the big liftt to prevent injury.

[@capngeo2002]

I have Harambe System with their bands, Bodylastics tube/clip bands and UnderSun Bands. I bought an IronBull Strength Belt on Amazon, solid, inexpensive. Tube/clip or loop bands can be connected easily and you basically have a belt squat rig. Takes all the stress off spine and legs are responding better than ever. Can also do Donkey Calf Raises easily with the belt.

[@josephroa4475]

I use a similar setup for split squats

[@GamerBody]

Nice, I may look into that. Does it take long to setup during a workout?

[@capngeo2002]

@@GamerBody Not really. Short learning curve. Weight is on hips, so you can be bent over. I set something, a chair, that I can put a hand on for balance and up is easy. Clip tubes are a little quicker than Harambe hookup but no big deal. I'm shocked how good it feels. Really enjoy your relatable reviews.

[@WednesdaysWastWendigo]

When you're doing a front squats instead of doing those have you ever thought about doing Zurchers squats and get elbow pads or a big foam thing to go over your bar so it doesn't feel uncomfortable

[@GamerBody]

No I haven't. I actually think this would make things worse as you would be pulled forward pretty badly by the bands as you try to stand up. I also think my arms would give out before my legs using bands with it. Might be more comfortable, but less effective with the bands.

[@WednesdaysWastWendigo]

Makes sense takes it from a different angle didn't really think too deeply about that

[@yediydeyah78]

You're arms would not give out if you use a barbell pad as a cushion. Additinally - you'll have to work on bracing your core to keep yourself from being pulled forward and keeping your arms pinned to your sides helps to keep the tension off of your arms.

[@marcvinyard3050]

Very relatable video. Have you noticed any grip issues with the suitcase grip squats?

[@GamerBody]

Nope. That exercise is fine. The only issue I have is once you get too low in the suitcase squat, all the tension is gone from the bands. Need to stop a bit earlier in that case to keep some tension.

[@goblinsgym]

@@GamerBody You just need a properly designed foot plate... Then you get tension from the start.

[@tattoo9117]

Shoulder presses with bands are better if you do them with a high attachment step out facing away from the attachment bend over to where your torso is almost parallel to the ground. Make sure the attached band is high enough so it won’t rub your arms. You can do this one arm at a time or two with handles. This takes out having to bend down and grab the band or bar and having to bring it up to the shoulders which is where you can tweak that lower back. Plus you can go as heavy as you want, and I like this pressing method much better because both shoulders need replaced.

[@matthewwright4153]

You should buy the vector squat belt made for resistance bands. It's a total game changer.

[@onpoint357]

I said same thing in another one of his videos lol. It puts all the focus on the leg muscles and you can REALLY load up the resistance without putting strain on your shoulders and back

[@GamerBody]

Yeah, seems to be something people are noticing so I will keep my eye on it.

[@goblinsgym]

Instead of front squats (can't do them, inflexible wrists + bony shoulders), I recommend zercher squats. All you need is the bands and an EZ curl bar. Stand in the band ends, pull up the middle of the band with the bar. Rest the bar on your knees, and get your arms under the bar. The curve of an EZ curl bar eliminates the pain that you would get with a straight bar. The arms will not be your limit - if anything, core stability could get in the way. And that is always good to train. I never liked bent-over rows, seated rows are indeed a good replacement. No need for the foot plate, just put your feet through the ends of the band, and hold the band in the middle. For the lateral raise, I recommend doing them one side at a time. Run the band from left foot to right hand, and vice versa. Better resistance curve that way.

[@michaellerch]

It was about this time last year I had the same setup with bands and the step... did a couple overhead press with the orange band and all the sudden my back gave out and I bowed backward like I got snapped in half. It hurt my lower back. I stopped and felt ok for the rest of the day, but next day my back was shot and it wasn't for another 6 months that it felt right again. I think what I did was over extend and leaned ever so slightly back so that my hands were positioned behind my head and back. Muscles gave out down there.

[@GamerBody]

Yikes, I hope things have improved since. These 5 exercises give me the most trouble (especially front squats) so that is why I am looking at other variations and will be updating my program as I find better options. I do like where the program is at, but depending on the equipment, it can change it slightly.

[@yediydeyah78]

As far as the banded crunches are concerned - you might be better off with using the band at full length rather than anchoring in half to use it. You can adjust the tension better by using the band a full length (shorten it to get more tension and lengthen it to ease the tension). This will allow for you to get into a more comfortable position. You might want to do the Overhead press without the platform as it's stretching the band a bit too much width wise. Try standing on it (put a towel or something over it to protect the band from the bottom of your shoes). This will allow for you to adjust the tension (the wider you stand, the more tension, the narrower you stand, the less tension).

[@GamerBody]

The reason for the platform is to standardize the exercises for tracking purposes. If you are changing your feet position each time, you aren't getting the same tension to track progressive overload. Also, quite a lot of force will be pressing in on your ankles the wider your feet go (with exercises like overhead press) so that is something to watch out for. As for the crunches, it is the same concern. You want to standardize it for tracking the resistance you use workout to workout. If you are just doing the movement and don't care, that is one thing, but if you are looking at progressive overload, you want to make sure it is the same setup each time.

[@onpoint357]

Instead of standing shoulder press , it can also be done seated on platform. That method mimicks the seated barbell version and provides better stability and is easier to get into starting position. Or sometimes you can take standing version to muscle failure then sit on platform and do seated version for a drop set.

[@GamerBody]

For that, are you "doubling" the band instead of the single loop I use? Might try that out.

[@onpoint357]

​@@GamerBodythe single loop same as you'd use for standing overhead shoulder press

[@onpoint357]

You can also do a video sharing that method to help other subscribers that may have difficulties performing the standing version

[@rustyyoung7980]

I would say an additional ~7", not 4. Because it's 4" thick and 5" greater than most traditional 24" footplates. ^_^ Also, you're looking big dude! Your arms have collected some mass. Looking great!! Also, GamerBody, do you keep your shoulder blades locked or are they moving freely during OHP? I just wanted to keep my traps from working in the lengthened position and that's easier when your shoulders are back and locked and locked in that position. If not, guess I would do my best to keep them as shortened as possible. Thank you.

[@GamerBody]

Sorry for the delay on this comment! I keep the shoulders in place and just press up overhead using the shoulders, triceps and some chest. Elbows are slightly in front of the body throughout the movement. I hope that helps!

[@Magnulus76]

The temptation with the overhead press is to stretch the band too far, which puts unnecessary wear on the band. I keep some dumbells around for overhead presses. The Arnold Press is superior to the Military Press you get with a resistance band.

[@DeanHenry-hm9bd]

Can you do a video on resistance band goblet squats?

[@GamerBody]

I wouldn't bother with that exercise. I'd rather have a bar or the handle variations. Are you using something to hold on to, or just the bands themselves? I have never been a big fan of directly holding on to the bands if I can avoid it.

[@DeanHenry-hm9bd]

@@GamerBody I use a Clench resistance band handle , loop it around the bottom of it and make it almost like a sumo squat. My hands are holding the handle at the bottom of the top part of the handle.

[@ScrubDaddy265]

For the lateral raises, why not use the Step, but only put half the loop underneath as for the squat or OHP with the bar? Then you can stand on it, make a twist loop in the band and use your J hooks. It sounds complicated, but you probably need the rest time between sets anyway. 😉😊

[@GamerBody]

Might be a bit complicated, but it is an option. I have just moved to upright rows if I feel lateral raises are too tough to do.

[@ScrubDaddy265]

@@GamerBody Also, I use the triangle carabiners on a pair of cable handles, rather than J hooks. It makes using them a bit more stable.

[@GamerBody]

@@ScrubDaddy265 I would think that adding the triangles to the j-hooks would make it more awkward. Not sure if you can, but can you describe how it improves that setup? The J hooks are very quick and easy to setup, and I find them very stable to work with. Also, less parts to mess around with.

[@ScrubDaddy265]

@@GamerBody Oh yeah, not WITH the J-hooks. I use regular D-ring cable machine handles with the carabiners INSTEAD of J Hooks. It certainly is simple to use the Hooks. I just like the stability of the ‘biners and cable handles, so I can have “stations” set up and move through my circuit quickly. Plus the handles are $10 and fit in a bag easier cause they’re just nylon, a rubber tube and a metal ring. Just another option. I use an upside down pull down handle and ‘biner with the Step to do your “zercher” style squat too! Love that!

[@drewbear187]

Can you review the new bull bar 2.0?

[@GamerBody]

Looking into it. Doing some other tests now (just did a rack I put around the Speediance Gym Monster) but Bullbar is one I have saved to purchase and review.

[@buddyryan875]

Split squats is my least fav band exercise always bother my knees. Reg squats I can't even get a$$ to grass so I sort of muscle it on during the first rep. Deadlift is brutal on the low back same for squats. Still do them and like them have to flex the core like your life depends on it. Overheard press never had a problem with it can do some pretty heavy bands. Have a total gym it's a perfect compliment to band exercises

[@GamerBody]

I was doing Front Squats on Monday and Suitcase Squats on Friday. However, as the bands I use are getting pretty tough, I have changed over to Suitcase Squats Monday and Split Squats Friday. It is a little awkward with the suitcase squats, but I'm getting used to it so it feels a bit more comfortable now. Now knee issues though so not sure if something in your form is off.

[@goblinsgym]

Try unilateral leg press (double the band, right foot through the band ends, hold the band with your left crook of the elbow). Similar effect as a split squat, but allows for much more loading. I have wonky knees, but they do ok.

[@onpoint357]

There's another way to do lateral raises with loop bands. Instead of doing two loops (one each side) just do the same set up for overhead shoulder press (one loop) and hook one handle to each side. And its easier to progressive overload with that one loop set up. The two loops gives too much resistance for that kind of excercise making it more a less impossible to progressive overload.

[@yediydeyah78]

I think he's using just one band. Since the platform is so wide - it looks like two bands, but it's actually one looped band.

[@onpoint357]

@@yediydeyah78 I know its one band 👍🏼

[@proudmisfit4405]

naah. i have been using bands for years and bar attachments are all that make things complicated. attachment free or anchored training is, best with bands. all the same, i still appreciate your contribution and message of band training

[@GamerBody]

I disagree, but respect your opinion :)

[@lornelorne5727]

Why don't you squat all the way down? It seems like most people don't. But surely using full range of motion would be best?

[@josephroa4475]

Because unless you are a power lifter or cross fit competitor you don’t need to go ATG. Below parallel is fine.

[@monkeyb1820]

squats on a slantboard are excellent for getting really full range of motion. He likes using the flat platform, but just doing bodyweight on a slantboard is good, and a 10-30lb or so dumb bell in addition is plenty for the average person to get some quad development.

[@GamerBody]

In warm-up I do go all the way down, but you don't really need to for muscle development. You can actually build muscle in a static position if enough effort is involved. I just aim for parallel. Also, with the bands, you want to keep some tension, and if I go too low, all of it is gone. I just make sure some is still in the band on the way down.

[@outtrigger]

@@GamerBodyif you go too low on a squat you stop engaging the quads, for quad development you dont want or need to go below parallel

[@Weechoo]

I've been using bands for over three years now and I feel that after some point they aren't good anymore. I loved using them first, I trained every day. They gave me a good burn, I felt good after a good workout. But now I really need to increase the weights and do some heavy lifting in order to progress, and the bands are not convenient anymore. And they aren't even safe anymore when doing heavy deadlift or squat. I tried deadlifting and squating with real weight and it's just not comparable. I feel muscles working I've never felt before with bands. I get sore for days like I'm lifting the first time, even though I've been doing the same lifts with bands for years. I don't wanna say that they are bad or useless but they have their usecases. For example if you have pain in your shoulders, it's better do some band flys than cable or dumbbell flys. But I don't think they replace "real weight".. or I'd say constant resistance. The resistance curve is stupid sometimes. With deadlift it's 0 resistance at the bottom, good resistance in the middle, and on the top it's so hard that I feel it could snap my back in half. The only thing I find the bands are good for are the overhead press, I don't know why. But without the platform and without the bar, just the band.

[@outtrigger]

resistance bands are more for beginners

[@GamerBody]

Why?

[@GamerBody]

I do agree that the resistance curve is the one bad thing about the bands and could create unnecessary sticking points. I think as long as effort to complete the rep is there it won't matter much, but could cause some discomfort in doing some exercises.

[@GEKUJJY]

"I sent you a message to your email