Next up on the minimal gear with max results list is truly one of my favorites, the superband. In part 1, we took a look the slider and all its versatility and ability to challenge the body in many different ways. The superband provides even more options with very little gear (mainly because we can perform more pulling movements with the band). So now we add “load” to a movement pattern on top of gravity. The superband is definitely next on the packing list when I travel, and I always have one available at home.
Favorite Portable Exercise Equipment: The Superband
The superband has been gaining in popularity over the last decade or so. With its easy-to-use and on-the-go capability, the superband has become a staple in many programs, from the weekend warrior (guys and gals like you and me) to elite-level athletes. Dave Schmitz, also known as “the Bandman,” has been teaching and promoting the use of superbands (resistance bands) since the mid-1990s. I have learned a great deal from Dave, not only about programming using bands, but also the motivation to reach as many people as I possibly can.
The band can be used anywhere, all by itself or attached to a stationary object or partner. This versatile tool uses tension as its load, and maintains resistance pretty much throughout a range of motion, which skyrockets its potential for strength gain and metabolic cost of the movement. The movement possibilities are endless, which can provide so much variety to your program either at home or away.
Best Superband Exercises and Workouts
Here are some of our favorite superband exercises:
- Front squats
- Bent-over rows
- Jump press
- A1 Chin-ups 4x5 (add load)
- A2 Band push-ups 4x max reps
- B1 2KB front squats 3x8-10
- B2 Band hip press 3x8-10
- C1 Band 1/2K lift 3x8
- C2 Band bent-over rows 3x8
Stay tuned for the next installment, when we take a look at easily one of my favorite pieces, the TRX.
This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.