Training With Resistance Bands In The Bench Press, Squat and Deadlift

A combination of free weights and resistance bands allow athletes to exercise under special overload conditions designed to strengthen particular weaknesses in the movement pattern performed under normal loaded conditions.

Adding Resistance Bands to the Bench Press, Squat and Deadlift Causes:

1) A greater mean and peak force produced throughout the range of movement.

2) Acceleration increases above the normal gravitational rate of 9.81m/s squared so significant eccentric force has to be generated to control downward motion.

3) The larger eccentric force and the short transition period before accelerating upwards provides central nervous system stimulation similar to plyometric training.

4) Force continues to increase during the later stages of the movement which is in complete opposite to the normal loaded conditions in which force tends to greatly decrease.

As with any type of training, it is important to remember that there can be significant individual variations to the response of the exercise.

For example, Resistance Bands can inflict huge stress on soft tissues so they are not suitable for beginners or injured athletes.

It is also critical to fully understand the reason for the type of training being programmed because persistent use of unsuitable exercises and methods can be harmful to the performance of the athletes sporting movements.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.