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What are some fun and creative ways to use bands for functional training?

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Functional training is a type of exercise that mimics the movements and challenges of everyday life. It can improve your strength, mobility, balance, and coordination, as well as prevent injuries and enhance performance. Bands are a versatile and inexpensive tool that can add resistance, stability, and variety to your functional training routine. Here are some fun and creative ways to use bands for functional training.

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Paul Guyas

Market Director - Clinical Rehab Specialists HCA Florida, North Florida Division

1 Upper body pull

Bands can help you work on your upper body pulling muscles, such as your back, biceps, and rear deltoids. You can attach a band to a sturdy anchor point, such as a door or a pole, and perform different variations of rows, pull-downs, and face pulls. You can also wrap a band around your hands and do banded pull-aparts, which are great for your posture and shoulder health.

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Paul Guyas

Market Director - Clinical Rehab Specialists HCA Florida, North Florida Division
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Dumbbells and barbells are excellent tools for resistance exercise, but they can only pull one direction – straight down. Elastic bands on the other hand can be set up to provide resistance in just about any direction. With some creativity, one could even set up exercises where the direction of resistance changes throughout the range of motion - just like within our own musculoskeletal system.

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2 Lower body push

Bands can also help you work on your lower body pushing muscles, such as your glutes, quads, and hamstrings. You can loop a band around your knees or ankles and do banded squats, lunges, or bridges. You can also place a band under your feet and do banded deadlifts, hip thrusts, or leg extensions. These exercises can increase the tension and activation of your lower body muscles.

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Paul Guyas

Market Director - Clinical Rehab Specialists HCA Florida, North Florida Division
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Many knee pathologies are exacerbated by exercises that involve high torque at the end range of knee extension. This is exactly what occurs if doing knee extension by lifting a weight. One of my favorite exercises is seated, knee extension with elastic band at the foot/ankle pulling horizontally. In this way, the torque at the end of the movement is better managed due the angle of pull.

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3 Core stability

Bands can challenge your core stability by adding an element of anti-rotation, anti-extension, or anti-lateral flexion. You can hold a band in front of you and do banded pallof presses, which require you to resist the rotational force of the band. You can also anchor a band behind you and do banded planks, which require you to resist the extension force of the band. You can also anchor a band to your side and do banded side planks, which require you to resist the lateral flexion force of the band.

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4 Dynamic mobility

Bands can enhance your dynamic mobility by assisting or resisting your range of motion. You can use a band to assist you in stretching exercises, such as banded shoulder dislocations, banded hamstring stretches, or banded pigeon stretches. You can also use a band to resist you in mobility exercises, such as banded shoulder circles, banded hip circles, or banded ankle circles. These exercises can improve your joint health and movement quality.

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5 Power and speed

Bands can improve your power and speed by providing variable resistance and elastic recoil. You can use a band to increase the resistance of explosive exercises, such as banded jumps, banded sprints, or banded push-ups. You can also use a band to decrease the resistance of overspeed exercises, such as banded assisted jumps, banded assisted sprints, or banded assisted push-ups. These exercises can enhance your neuromuscular efficiency and force production.

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Paul Guyas

Market Director - Clinical Rehab Specialists HCA Florida, North Florida Division
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You can take advantage of the lightweight nature of the band during resisted plyometrics or powerlifting. Safety will be maintained as there are no heavy weights that can become uncontrollable or fall off the bar. And yes, let’s see a traditional weight help you perform an exercise that you cannot quite do yet (like pull-ups). Bands for the win!

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6 Fun and games

Bands can also add some fun and games to your functional training routine. You can use a band to create obstacles, challenges, or competitions with yourself or others. For example, you can use a band to create a hurdle, a slalom, or a tug-of-war. You can also use a band to create a feedback loop, a reward system, or a penalty system. For example, you can use a band to monitor your posture, to motivate your reps, or to punish your mistakes.

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Paul Guyas

Market Director - Clinical Rehab Specialists HCA Florida, North Florida Division
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Some people are averse to the very idea of weights. Typically elastic bands do not incite those same reservations. Because of their portable nature and typical bright colors, elastic bands can often be a good beginner's tool. Advanced exercisers and athletes should not dismiss the bands outright. Much can be said for incorporating variation into workout routines.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Troy Devlin

Former Fat Guy Fitness ??
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In my experience, many people struggle to complete one pull-up. A way to work up to being able to do pull ups is using bands for an assist. loop the band around the bar and then kneel or stand in the loop...

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What are some fun and creative ways to use bands for functional training?

1

2

3

4

5

6

7

1 Upper body pull

2 Lower body push

3 Core stability

4 Dynamic mobility

5 Power and speed

6 Fun and games

7 Here’s what else to consider

Functional Training

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What are some fun and creative ways to use bands for functional training?

1

2

3

4

5

6

7

1 Upper body pull

2 Lower body push

3 Core stability

4 Dynamic mobility

5 Power and speed

6 Fun and games

7 Here’s what else to consider

Functional Training

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