Bands are great - whether used for prehab/rehab, injury prevention, pull throughs, pull aparts, crunches, assisted dips/pullups/chins, triceps extensions/biceps curls, all planes of leg adduction/abduction, barbell work and kettlebell routines etc. etc., but - they're so damn expensive! Having said that you do get what you pay for. There are a couple of low-cost alternatives which will allow you to road test band exercises, and maybe convince you to buy 'real ones'
Some options are pallet bands (OK if you know someone in the trade), sports shop 'therabands & their knock-offs, and my personnal favourite Bungee rope; judging by how many I've had to replace, due to them having gone walkabout, other people like too.
Here's ya homemadegystuff starter for ten:
3.0m of 10mm Bungee.
Tie the ends together (Possibly the easiest make, ever)
And we're good to, so here's a vid from Dick Hartzell to get you started:
Band chin-ups
Prehab: X-Band Walks
Stack.com: Add the walks to your lower body routine at least once a week to prevent an imbalance and reduce the risk of injury.
• Stand on resistance band with feet around six inches apart
• Hold handles of band with hands, and make an “X” by crossing band in front of legs
• Stand up straight with shoulder blades down
• Take lateral steps
Sets/Reps: 1-2/10-15
Coaching Points:
• Keep feet no more than hip-width apart
• Take six-inch steps, one at a time
• To keep hip flexors lengthened, avoid leaning forward
• Don’t wing out elbows, because it weakens posture
And last, but not least; Big X-Band Walks - Raise your hands up & out to activate your posterior chain - a big X.
Have fun!
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