BANDS & CHAINS
Great variation of the overhead press with accommodating resistance. Make sure you get get thoracic spine extension at the bottom by flexing your lats and upper back and sticking your chest out while keeping your core tight. At the top drive the weight up and back and get the head through.
An excellent variation of the military press. Chains add a form of accommodating resistance increasing the load towards the top where the lifter is strongest. This weight was starting to approach my max.
This is a loose-band hanging-kettlebell bench press with band resistance. The hanging kettlebells provide oscillations and instability to the bar forcing all the muscles spindles, proprioceptors, and stabilizers to fire. The low band attachments provide accommodating resistance, increasing the tension as you approach the top. Stopping short of touching the chest at the bottom helps keep constant tension on the muscles.
After 2 months of working with Ben (who competes in bodybuilding, physique, powerlifter, and Olympic lifting),continues to demonstrate huge increases in strength and size with excellent improvements in muscle function and technique. The bands and chains add accommodating. The bottom is approximately 325 and the top is well over 400.
Dr. Seedman performs bench presses with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. REIs are an advanced technique, and should only be used once proper form has been established with standard eccentric isometrics.
Dr. Seedman performs squats with Rapid Eccentric Isometrics (REIs), an advanced proprietary training technique he developed to improve performance and muscle function. REIs are an advanced technique, and should only be used once proper form has been established with standard eccentric isometrics.
Hanging Band squats are an excellent variation of barbell back squats that focus on stability and motor control. Focus on keeping the core tight and locking the spine into position throughout. Partial repetitions will allow for greater control and constant tension throughout.
Here's Marcus, an NFL veteran who's spent several years with the New York Jets. We spent a lot of time this off season improving his strength and stability. Here I have him performing an eccentric isometric variation of barbell lunges using the hanging band technique. This method forces all of the stabilizers and proprioceptive mechanisms such as muscle spindles to work overtime to balance the free hanging load.
Here's one of my clients performing a very difficult variation of the overhead barbell press/military press using the hanging band technique. This method is excellent for recruiting all of the proprioceptors of the body as stabilization and balance are critical for controlling the load.
Performing squats with accommodating resistance such as bands and chains increases tension throughout the body, forcing you to stay incredibly tight. Furthermore, it requires you to lift with maximal force and power production on the concentric phase in order to accelerate through the additional tension provided by the bands and chains.
Performing pull-ups with chains hanging from the upper shoulders and neck is a great variation for teaching proper pullup mechanics. This specific variation tilts the lifter back to a slightly greater degree than normal pullups thereby emphasizing proper shoulder mechanics. Most lifters try to stay too upright when performing pullups. This variation teaches you to lean away from the bar which is ideal.
Here's one of my clients using excellent form for squat stance deadlifts. Adding chains with a moderately light loads is a great way to provide accommodating resistance and work on power output. Focus on driving with the hips and squeezing the glutes powerfully at the top.
If you're looking to change up your deadlift or squat workout, try performing this unique kettlebell variation. If you're needing an added boost in intensity try adding chains. As far as the protocol goes, you simply lift the weight up 1 inch off the floor, pause, drive to the top, lower slowly, pause 1 inch from the floor, set the weight back to the floor gently, then repeat. Simple but brutal and highly effective for increasing, strength, size, functional muscle mass, motor control, and technique.
If you're looking for a great variation of the kettlebell swing this one is a must try. The movement emphasizes deceleration forces the lifter must deal with as they absorb force in the eccentric position. The bands also create constant tension in the glutes particularly in the fully contracted position. If you're looking for a new variation to crush your glutes and hamstrings as well as one that improves hip power and hip function you'll definitely want to give this a try.
The reverse band bench press is an excellent chest movement that utilizes accommodating resistance via band assistance particularly during the stretched position. The bands provide little assistance at the top however at the bottom they provide slight weight release to allow the lifter to experience more constant tension throughout the full range of motion. This produces even greater gains in functional strength and size. Here's a few of my collegiate and NFL football players showing proper form with accentuated negatives (slow eccentrics), and pausing in the bottom position.
The reverse band squat is an excellent squat variation that involves accommodating resistance. The allows the lifter to handle heavier weight as the bands help to de-load the hardest portion of the movement which is the bottom. Here's one of my football players performing it with very heavy weight.
The band resisted mini or barbell rollouts from a pushup position is one of the most brutally difficult core and anti-extension movements you'll ever perform. You'll only need a few inches of motion and you'll feel every muscle in your abs, triceps, lats, chest, and hips fire to resist extension.
The anti-rotation barbell rollout is a highly advanced core movement that involves rotary stability, anti-extension, complete core stabilization, and anti-rotation. The movement feels in between a typical ab rollout and a Pallof press. Because of the high amount of tension needed to lock the movement in, the range of motion will be slightly smaller than normal however the intensity of activation will be incredibly high. For the set up, simply loop the band towards one end of the barbell and perform a set number of reps then switch the band to the opposite end of the barbell to complete both sides.
The Reverse Grip Chain Bench Press is a great chest press variation that also taxes the triceps heavily due to the accommodating resistance towards the top of the movement. Combined with a reverse grip the triceps receive intense stimulation.
This iso-lateral chain row is a very unique exercise as the strength curve is actually reverse of what the muscles are during the row. Generally, this is not favorable; however, because the bottom is so deloaded and the top is so heavy the lifter can focus all of their effort in the top fully contracted position where a majority of the weight is off the floor. The squeeze and intensity of contraction throughout the back and lats sparks new growth and hypertrophy. And it looks really cool.
The draping chain technique is a great way to work your stabilizers, proprioceptors, core, and primary muscles groups, as it forces the lifter to stay incredibly tight and locked in as a means for ensuring the hanging chains don't sway. This technique is particularly difficult when applied to a lunge due to the balance required. The combination is great for the quads, glutes, hamstrings, and entire lower body. Here's Ben, one of my powerlifter and bodybuilder clients, demonstrating it.
Most movements that involve accommodating resistance utilize the barbell thereby eliminating the ability to target each side individually as one would with dumbbells. This chain variation is essentially a dumbbell or kettlebell variation of chain presses and absolutely crushes the chest, shoulders, triceps, lats, and shoulder stabilizers.
The goblet squat is a great exercise but unfortunately the upper body can be the limiting factor as holding a heavy dumbbell can become quite exhausting for the shoulders and arms. This keeps the lifter from being able to full tax the legs. Performing them with additional weight by loading chains around the neck and traps is a fantastic method for resolving this issue as the added load places greater stress on the legs without fatiguing the upper body further. In addition performing them as eccentric isometrics as shown in the video by going slow on the negative and pausing in the stretched position places greater stress on the surrounding musculature.
Here's Jarius Wynn, NFL defesnive end, performing banded good mornings. Good mornings combined with accommodating resistance are a great exercise for targeting the glutes and hamstrings while minimizing stress to the low back as the bar is deloaded towards the bottom of the movement.
This is great kneeling variation of the overhead press that utilizes accommodating resistance in the form of band assistance. The bottom of the movement involves assistance however midway through the bands totally release placing 100% of the load on the musculature. Unless you have very short bands this is the best way to perform band assisted overhead presses as the kneeling version allows the ideal amount of assistance in the appropriate position while deloading the necessary portion of the lift in just the right fashion.
A highly difficult yet effective overhead press variation. It's also a great option for individuals that are not strong enough to press out bands when they're fully stretched in the standing position.
If you're going to perform leg press it needs to be done with proper technique and controlled repetitions. Adding accommodating resistance with bands makes the movement even more effective as it increases tension in the top position where the muscles are typically allowed to rest. With this protocol this ensure constant tension throughout.
Here's one of my athletes Bailey Weiland who's a world class high jumper for Georgia Tech performing squat stance deadlifts with high speed and accommodating resistance. This is a great protocol not only for improving lower body mechanics but also for increasing power, speed, jump performance, and explosive capabilities.
Here's the squat stance deadlift using reverse band technique to provide accommodating resistance as the bands provide more assistance at the bottom of the movement allowing greater than normal total loading to be incorporated on the lift. Here’s one of my 60 year-old clients demonstrating it. This is an example of how the squat stance deadlift is conducive not only for powerlifters and athletes but for lifters of all ages due to the safe and natural mechanics. In fact I have few if any of my clients 45 years and older perform pulls from the floor with anything but the squat stance deadlift as it provides the greatest benefit with minimal risk.
If you’re looking for a sure-fire method to improve your deadlift mechanics then you’ll want to try adding horizontal band resistance. This is another one I stole from renowned strength coach Tony Gentilcore and simply applied it to the squat stance deadlift. The horizontal band resistance promotes a very tight starting position essentially forcing the lifter to pull slack out of the bar. Anything but intense lat activation accompanied by scapular depression and retraction will make it nearly impossible to perform the movement as the bar will pull away from the lifter. In addition activating the lats and squeezing the bar close to the body does wonders for enhancing spinal rigidity and proper postural mechanics – a key factor for proper deadlift mechanics.