elitefts Director of Sales, Matt Goodwin, and Janis Finkelman demonstrate 17 band exercises powerlifters can do at home (or anywhere with a rack). Deceptively simple, these moves are a great way to get in a variety of different movements on the go. Below are the moves you can do by attaching
bands to various points on a rack.
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Attach Band to the Chin Bar
- Band pushdowns
- Face pulldowns
- Standing ab crouch
- Assisted chin-ups
Tip: You can place either your knee or your foot in the band depending on your comfort level.
- Band pulldown
Attach Band to the Bottom of the Rack
- Bicep curls
- Upright rows
Tip: Try using the Comfort Grip Double D Handles from Tsunami for both upright rows and bicep curls.
- Seated hamstring curl
- Behind the neck triceps
Attach Two Bands on Either Side of the Rack
- Straight press
- Pec flyes
- Shoulder press
- Jammers
Hook Band on J-Cups (on either side of the rack)
- Chaos pushups (feet on ground or elevated on
plyo box)
Attach Two Bands on Either Side of the Bottom of Rack
- Resisted jumps
- Resisted squats
Freestyle
- Banded good mornings
Tip: To set up in this move, place the band around your neck first and then step into it one foot at a time.
BONUS
Here's more At-Home Band Exercises you can do courtesy of John Meadows!RELATED: Standing Ab Movements to Build Your Squat and Deadlift
So there you have it, at least 17 simple, but dynamic moves you can do anywhere there’s a rack with just a single pair of bands. Life gets hectic with viruses, gym closings and holidays, work, and travel, but that doesn’t mean you can’t get some training in.
