ALL YOU NEED TO KNOW ABOUT

BAND
TRAINING FOR
LIFTERS

BY
JACK HANRAHAN, CSCS
© 2020 All Rights Reserved by Jack Hanrahan Fitness Ltd

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INTRODUCTION

R
esistance bands. They’re cheap, lightweight and up
until recently - easy to access. You probably think
they serve little purpose outside of rehabbing a
rotator cuff tear. But In actual fact, resistance bands are a
highly versatile tool that can load your muscles in unique
ways.

As I write this, resistance bands have become a hot

commodity,  the go-to equipment piece for the house-
bound lifters worldwide that are currently under quarantine
(myself included).

But not all band training is created equal and most people
are not using them to their fullest potential.

That’s why I created this resource. To show you exactly how

to get the most out of training with resistance bands. It
requires an understanding of exercise programming,
manipulation of training variables and a little creativity.

This resource will also come in handy when you’re

travelling, or any time for that matter, when the iron is
inaccessible.

All the videos in this guide are available to view

online here. Click images throughout the guide
to open the accompanying Youtube video
(internet connection required).
1.
HOW I USE BANDS IN THE GYM
Before getting stuck in, I want to provide a quick back
story:

I have personally carried a set of resistance bands in my

gym bag since the first day I stepped foot in the weight
room over 10 years ago. No joke.

Back then, I used them for stretching, warming up and

prehab exercises such as external rotations. I was an athlete
at the time and bands were popular in sports performance
training (they still are today).

Nowadays, my goals have shifted toward being a more

well-rounded human: strong, well muscled, fit, healthy and
pain-free.
“I HAVE PERSONALLY CARRIED A SET OF
RESISTANCE BANDS IN MY GYM BAG
SINCE THE FIRST DAY I STEPPED FOOT
IN THE WEIGHT ROOM OVER 10 YEARS
AGO.”
Bands have since become a key training tool, as the uses
align nicely with my goals. Here are a few examples of how
band training is sprinkled into my program:

Band Facepulls

XXXX
This is a pre-bench press staple. Band facefulls do a great
job of priming the shoulder stabilizers which helps to
ensure solid form and pain-free pressing.
Band-resisted Push-ups

XXXX
Few exercises, if any, give you more bang for your buck
than Push-Ups (performed well). Adding band resistance is
the easiest way to progressively overload the movement as
you become stronger (by moving from a light band to a
thicker band). This is a potent exercise to build pressing
strength and muscle.

Chaos Pull-Ups

XXXX
Ok. So I'm kind of sticking this in here to show off. But
seriously, there are a whole bunch of awesome (and
advanced) exercise options under the ‘chaos’ umbrella.
‘Chaos’ refers to the unstable surface of the band, which
skyrockets the stability demands and makes exercises
significantly more challenging.

Romanian Deadlifts w/ Band Resistance

XXXX
The Romanian Deadlift. Arguably the king of lower body
exercises to build a strong posterior chain (entire back-line,
glutes and hamstrings). Adding band resistance has
additional benefi ts too. Due to the accommodating
resistance of the bands, the load is lighter in the bottom
position and gradually increases as you lock-out at the top.
This more closely matches the natural human strength
curve and puts less strain through the low back.
Dynamic Effort Method (Bench / Squat / Deadlift)

The dynamic effort method was made popular by

powerlifting legend Louis Simmonds of Westside Barbell
(Strongest gym in the world). This method involves adding
bands or chains to the
big lifts in addition to
roughly 40-50% of

XX
1RM load and
performing very
explosive reps with a
set/rep scheme such
as 8x3 or 10x2. Due to
the unique
accommodating
resistance of bands
and chains in addition

XX
to lighter loads, this
method is highly
effective at building
explosive power and
maximal strength. I
won’t get into the
specifics here. I just
wanted to highlight
this along with the
previous examples to
demonstrate how broad the applications of band training
can be for lifters and serious gym goers.
XX
XX
2.
THE LIMITATIONS OF BANDS TRAINING
Bands can generate huge amounts of resistance, ranging
anywhere from 5lb up to a whopping 200lb depending on
the thickness. But it’s important to remember that most of
the resistance occurs when they are stretched close to end
capacity. They cannot provide a steady resistance through
a full range of motion.

This is why training with bands alone is inferior to using a

variety of tools like barbells, dumbbells and kettlebells.

But don’t fret.

There’s A LOT we can do to make band training HARD and

EFFECTIVE.

We can do this by strategically manipulating training

variables such as tempo, reps, sets and recoveries.

We will get to that in a moment, but first, I'm sure you’re

wondering... 
3.
WHAT BANDS SHOULD I BUY?
Bands range in thickness, length, material and stretch
tolerance. To make matters more confusing, they don’t
always go by universal colors or names.

The most versatile bands (IMO) are the 41” bands that
typically go by the name ‘superbands’ or ‘monsterbands’.

While these bands range anywhere from 10lb of tension up

to 200lb, the ones that offer the best bang for the buck fall
somewhere in the lower-middle end of the spectrum.
These are the bands I use the most: 

41” Long x ½” Wide 

41” Long x 1” Wide 
41” Long x 1 ¾” Wide

You can buy singles or pairs, which will afford you more
exercise options.
4.
TECHNIQUES TO SUPERCHARGE YOUR
TRAINING
Due to the limitations of band resistance, we have to be
smart about manipulating training variables to get the best
use out of them. Here are 5 techniques that do just that:

High Rep Sets & Short Recoveries 

There are two primary mechanisms of muscle growth:

1. Mechanical tension. This occurs when muscles are

loaded with heavy weights and forced to contract very
strongly through a full range of motion. Think barbell back
squats for a hard set of 5 reps.

2. Metabolic stress. This is the technical name for ‘the

pump’. It’s the burning / fatigue sensation that occurs when
a muscle is working hard for an extended period of time.
Think leg press for 15 reps.

Now, because bands are limited in their ability to place

heavy load on the muscles, metabolic stress becomes the
logical mechanism to favor.

This is best achieved with high reps and short, incomplete

recoveries.
A set of 8 banded squats probably isn't going to cut it. But
a set of 20 single leg split squats certainly is.

General Guideline: 3 working sets of 15-30 reps with 60-90

seconds rest between sets. This set and rep scheme will
work well for many exercises.

XXX
Quick Tempo Reps
Going at a slightly faster speed than usual will keep
continuous tension on the target musculature and prevent
any ‘rest’ when the bands are slackened and provide
minimal resistance. 

A good example is band zercher squats. Because there is

minimal tension at the bottom of the squat, there’s not
much point adding a pause or going slow ‘into the hole’.
Tension is highest at the top. A quicker speed will help to
overcome this.
XXXX
Slow Tempo Reps
This works in a similar way as quick tempo reps. Slowing
down will also help to keep continuous tension on the
target musculature, particularly on the ‘concentric’ phase
when the band is being stretched and resistance increases.
Slowing down will also increase time under tension, which
is an important training variable to building-muscle.

XXX
A good example of this method in action is lateral raises,
shown here with a 2 second concentric and 2 second
eccentric phase for 10 reps - that’s 40 seconds of pure fire
for your delts.

Isometric Holds and Pauses

We can take advantage of bands’ natural resistance curve
(highest under stretch) by including isometric holds and
pauses. This is going to amplify muscle tension which taps
into those high threshold muscle fibers that have the
greatest potential to grow.

This works especially well with back training. Take rows. The
band resistance is highest when the muscles are in the fully
shortened, contracted position. Emphasizing this position
with a slight pause or a longer hold is therefore going to
maximise muscular tension.

Here’s an isometric countdown method that takes full

advantage of this principle:

XXXX
5.
THE ESSENTIAL EXERCISES

The bulk of exercises in this resource are categorized by

movement pattern: the squat and hinge for the lower body
and the push and pull for the upper body. Training
movement patterns over muscle groups is paramount to
building a body that is functional and ensures that all
muscle groups are worked in a balanced way.

There is also a bonus section at the end which contains a

few favourite band isolation and core exercises.

Squat Pattern
The squat pattern primarily targets muscles of the thigh
(quads, glutes and hamstrings), core and low back spinal
erectors. Both bilateral and unilateral squat variations are
included. Each variation will target the muscles in a unique
way, meaning they all have their respective advantages and
limitations. To reap all the potential gains, cycle different
squats at different times in your program.
XXXX
Band Split Squats

XXXX
Band Bulgarian Split Squats
XXXX
Band Reverse Lunges

XXXX
Band Back Squats
XXXX
Band Zercher Squats

Hinge Pattern 

The hinge pattern primarily targets muscles of the

posterior chain: glutes, hamstrings and low back spinal
erectors. You’re probably familiar with deadlifts, but there
are so many more beneficial, yet unexplored hip-hinge
exercise options (included here). For added benefit, bands
are a very low back friendly and safe way to train this
pattern. Just focus on solid movement execution and you’ll
feel it in all the right places.
 XXX
Band RDL

XXX
Band Kickstand RDL
 XXX
Band Single Leg RDL

XXX
Band Good Mornings
 XXX
Band Deadlifts

Push Pattern 
The push pattern targets the ‘pushing’ muscles like the
pecs, shoulders and triceps. The upper back is also heavily
recruited to stabilize the shoulder girdle. Both horizontal
and vertical plane exercise options are included. To keep
muscles well balanced, it’s good to use a mix of both.
XXXX
Band Push ups

XXX
Band Chest Press
 XXX
Band Chest Fly’s

XXX
Band Tall Kneeling Overhead Press
 XXX
Band ½ Kneeling Overhead Press

Pull Pattern 
The pull pattern targets the ‘pulling’ muscles like the lats,
rhomboids traps, biceps. Both are important for muscular
balance, but go to town on rows! They will boost your
bench by building a strong foundation, they will also
improve your posture and keep your shoulders healthy.
 XXX
Band Seated Rows (Close Grip)

XXXX
Band Seated Rows (Wide Grip)
 XXXX
Band Single Arm Rows

XXXX
Band High Pull
 XXX
Band Straight Arm Pulldowns
6.
BONUS EXERCISES

Isolation Exercises
I often say “you’ve got to earn your bro time”. Train the
patterns first and foremost, as those movements will give
you the best bang for the buck. You can then tack on some
isolation work for the muscles you would like to build or
consider to be weak links:

Glutes

XXX
Band Glute Bridge
 XXX
Band B-Stance Glute Bridge

XXX
X-Band Walks
Biceps

XXX
Band Supinated Curls

XXX
Band Pronated Curls
 XXX
Band Kickstand Hammer Curls

Triceps

XXX
Band Tall Kneeling Overhead Extensions
XXX
Band ½ Kneeling Overhead Extensions

XXX
Band Pushdowns
Shoulders

XXX
Band Pull-aparts

XXX
Band Facepulls
XXX
Band Lateral Raises

Core Exercises 

No program is complete without torching the core right?

Well, I’ve got you covered. But let’s first remember that the
core functions as an anti-mover of the spine, so it must be
trained that way. There are some truly excellent core
exercises that can be done with bands, my favourites of
which are listed below:
 XXX
Band Deadbug (level 1)

XXX
Band Deadbug (level2)
XXX
Band Standing Palloff Press

XXX
Band Tall Kneeling Palloff Press - Overhead
XXX
Band Anti-Rotation Chop

XXX
Band Suitcase Hold
7.
WORKOUTS

There are infinite ways to structure workouts and programs,

so here are some general guidelines to simplify the
process:

- If you plan to strength train 1-3 times per week, full body
workouts are the best way to go.

- If you plan to strength train 4+ times per week, an upper

/ lower split might be favourable. This will prevent any
overlap of muscles trained, so you can recover
effectively.

- Include somewhere between 4-8 exercises in a workout,

depending on your time, experience and work capacity.

- You can structure a workout to progress through

exercises sequentially, group them into pairs or even
perform a circuit. The choice is yours. 

- Perform 3-4 working sets per exercise for the best

training effect.

- Try to keep organisational balance of your workouts by

selecting exercises across each and every movement
 pattern.

- Tailor the rep style, number of repetitions and rest to

YOUR needs, ability and liking (experiment with the 5
training techniques to super-charge your band training)

- Experiment with different bands to find the appropriate

resistance.

- Feel free to use the workouts below as templates to

guide building your own program.

- The workouts below can be used as templates to guide

building your own. Just simply plug and play using the
exercise library.

- Stick to your workouts for 3-4 weeks before changing

things up. This will allow you to challenge your body a
little more each session by applying progressive
overload methods.

- You can progress your workouts week to week in a

number of ways, such as: increase reps, decrease rest,
add a set, use a thicker band. You do not need to apply
all these methods in one go. Pick one or two and do
them consistently. Progressive overload is key to your
strength, muscle building and body composition goals.

- Most importantly - TRAIN HARD & HAVE FUN!

Full Body Workout #1

A1 Squat: Split Squats

A2 Pull: Band Rows

B1 Hinge: RDL

B2 Push: Band Push-Ups

C1 Glute: Band Glute Bridges

C2 Shoulder: Band Pull-Apart

D Core: Dead-Bug (level2) 

Full body Workout #2

A1 Squat: Back Squat

A2 Pull: Band High Pull 

B1 Hinge: Good Mornings

B2 Push: Band Tall Kneeling Press

C1 Glute: Band B-Stance Glute Bridge

C2 Biceps: Band Standing Curls

D Core: Anti-Rotation Chop

Upper Body Workout #1

A1 Push: Band Push Ups

A2 Pull: Band Single Arm Row

B1 Push: Band ½ Kneeling Overhead

Press

B2 Pull: Band High Pull 

C1 Bicep: Band Hammers 

C2 Tricep: Band ½ Kneeling Tricep

Extensions

D Core: Standing Palloff Press

Upper Body Workout #2

A1 Push: Chest Press

A2 Pull: Band Rows (Narrow)

B1 Push: Band Tall Kneeling Overhead

Press

B2 Pull: Band Straight Arm Pulldowns 

C1 Shoulder: Laterals 

C2 Shoulder: Pull-Aparts

D Core: Band Deadbugs

Lower Body Workout #1

A Squat: Band Back Squats

B Single Leg Squat: Band Split Squats

C1 Hinge: Band RDL

C2 Glute: Band Glute Bridge 

D Core: Band Dead bug

Lower Body Workout #2

A Single Leg Squat: Band Bulgarian

Split Squats

B Hinge: Kickstand RDLs

C Squat: Band Zercher Squats

D1 Glute: X-Band Walks 

D2 Core: Band Anti-Rotation Chop

8.
FINAL WORDS

I hope this training guide gives you the structure and

guidance you need during this difficult time.

I hope it’s motivated (and comforted) you to know that at-

home workouts don’t have to suck!

Now go and crush it, make some gains and be sure to

tag me along with the hashtag #Jackedwithbands in
your instagram stories. I will be on the lookout so I can
give you a high five and a re-post 🙌 .
ABOUT THE AUTHOR
Jack is a fitness professional with more than a decade of
experience coaching people to attain the healthiest version
of themselves. His no-BS, balanced approach has led him
to become trainer to celebrities in Hollywood, the elite in
London, and gain a loyal following of over 140K on
Instagram.

At just 14 years old, he started to train like an athlete,

aiming to compete in the Olympics. Sports injuries halted
his training and his dreams, but propelled him to seek a
more sustainable approach to working with his body. He
went on to attain a B. Sc in Physical Education, then
received certifications in Personal Training as well as sport
and remedial massage therapy and advanced
neuromuscular therapy. His obsession with optimising his
physical capacities to last for life, combined with his unique
communication style, has made him one of the most
sought after trainers in London.

To date, Jack has helped thousands of people through his

online training courses, and aims to reach a wider audience
to continue educating and empowering a “smarter”
approach to training that is effective and sustainable.

WANT MORE?
Connect with Jack by going to
www.jackhanrahanfitness.com where you can subscribe to
his weekly newsletter for more tips on training smarter and
living better.

Tune into more exercise demos and workout tutorials by

following him on Instagram (@jackhanrahanfitness).

Have a question? Email us at info@jackhanrahanfitness.com