by John McKean
“SPROOOONG! SPLAT!!” Those two sounds had Art Montini and the rest of the gym in stitches -complete howling laughter throughout the Ambridge VFW Barbell cavern! The object of their mirth was this ever experimental author proving once again that some flex band set ups don’t adapt too well to certain all-round lifts!
You see, I’d looped each end of a band around the bar (braced from around my upper back) and attempted to do a pullover and push with the set up. Overestimating the combined resistance, the push went halfway up then ROCKETED back down, the barbell being vigorously propelled by the stretched flex band! Looking back, I think it must have appeared pretty darn funny, but at the time I felt like one of Al’s shotgunned ducks!
After that awkward episode, I became a bit more cautious toward THINKING how to best apply the advantages of bands to the individual mechanics of lifts! And I determined that some moves can be done with a SECTIONED approach (not actually involving a wrap around the bar) to applying extra resistance. For instance, in certain balanced moves such as one arm deadlifts, Zerchers, and two bar deadlifts the regular grips and positions can be taken, but the band pressure -sometimes considerable extra band pressure- can be simultaneously applied to just the thighs and hips. All that is necessary is a BIG “S” hook to attach the middle of a band to one’s lifting belt, leaving both ends of the band to wrap securely around the feet. So, in a constant vigil to keep me from killing myself on our gym platform, good ole Art ,the man of steel, made one for me!
Recently I’ve been using this approach toward training the two bar deadlift. As the above photo shows, I am free to grab the bars in a normal manner, with the bars’ delicate balance unimpeded by extra forces. The band pressure goes just to the thighs and hips, not adding a lot of extra work, but certainly adding to the chore without necessity of hitting max poundage or leading to burn out. Really , it’s like doing two exercises at once. All the usual band advantages are there -this set up thwarts acceleration,yet encourages speed & finishing strong; concentration on the extra stress actually TEACHES proper form and channels power for two bar deadlifts.
OK, get yourself a big hook and add this” harnessed leg lift” into some of your pulling movements & deadlift types! Remember, you don’t want to ever shoot for an overburdening extra resistance, just enough to make the combined exercise “interesting”!