Accommodating Resistance with Tubes & Bands (Part 2)
May 06, 2016 |
John Paul Catanzaro
Thanks to contributions from Louie Simmons and Dave Tate, two coaches
who are renowned for producing world-caliber strength athletes, the
concept of accommodating resistance utilizing bands and chains has been
popularized over the past two decades.
Since an ascending strength curve exists on exercises like the squat and bench press, these tools accommodate strength by offering more resistance at the top of the movement than at the bottom. In other words, by stretching out the bands or as each chain link is lifted from the ground, resistance increases.
Conversely, bands can also offer assistance. This is particularly
useful for those who have difficulty performing chin-ups or dips, as is
the case with many beginners, females, and overweight individuals.
Simply wrap the band around the bar on one end and your knee or foot on
the other end.
The bands act like an extra set of tendons and are
valuable for those experiencing joint problems – in addition to the
added security they offer, the bottom range tends to be less stressful
on the joints, particularly the shoulders.
You can alter the assistance by using bands of different
sizes (wider bands provide greater assistance), or make the exercise
more challenging by slowing down the eccentric action and reducing the
plyometric effect. Progress from two bands (easier) to one band (more
difficult) as strength increases.
Berry, M., and Ebben, B. (2001). Free weight variable
resistance. In StrengthCats. Retrieved from
Tate, D., and Siff, M.C. (2000, November). Supertraining and Westside strength camp. Seminar presented in Denver, CO.
Thibaudeau, C. (2004). Theory and application of modern strength and power methods. Quebec: n.p.
Siff, M.C. (2000, October). Applied science in conditioning for
rehabilitation and performance. Seminar presented in Mississauga, ON.