A lot of people gain incredible benefits from adding resistance bands to barbell exercises like the Big 3... The exercises between bands and these unconventional training tools don’t have to be mutually exclusive.
And we are going to show you this with examples of people adding resistance bands to kettle bell and steel mace exercises. Here are numerous benefits of adding resistance bands to steel mace and kettle bell exercises and workouts...
Overall, combining free weight and resistance bands during the same exercises allows you to increase the intensity. With a band, you can add resistance at different angles and from all directions, thus allowing you to develop more “3D” strength.
This means you can work all planes of motion and different exercises to greater effect, such as rotational/ anti-rotational /anti-lateral movements. Ultimately, you will improve athleticism, reaction time, and strength through multiple planes of motion.
The bands will increase the difficulty of these offset, unilateral movements, requiring you to recruit your core strength and stability much more. When the band goes from loose to tight, you will get a different kind of feedback that challenges your stability in a unique way.
We love this as it really strengthens your joints for when it comes time for bigger lifts and sports. It makes your joints more resilient to injury and increases your overall strength both isometrically and dynamically.
This will promote a much quicker and more powerful concentric contraction, which is great for sports as you can explode through or outmaneuver your opponents (acceleration and deceleration). Essentially, with most lifts, there is a point where tension decreases and increases, so the resistance is not the same throughout the entire movement.
With bands, you will be adding resistance to the portions of the lift where with just the training tool alone your tension would decrease. All in all, adding bands to your kettle bell and steel mace exercises will shock your muscles in a new way.
This type of training will lead to superior sports performance and injury prevention. Plus, simply buying a band to provide this new type of challenge and technique is fun, more cost-effective, it saves space, and it’s safer and easier on your joints.
First, looped bands have a wider range of resistance (5-170lbs), they are more heavy-duty, and they are easier to utilize when pairing them with other training tools. It’s not difficult and the more you play around with the combination of bands and steel maces or kettle bells the easier it will be to create effective exercises.
We could pretty much find a way to combine a resistance band to almost every steel mace and kettle bell exercise! Our editors independently research, test, and recommend the best products; you can learn more about our review process here.
In order to get the best bang for your buck, OBE fitness instructor Walter Kemp recommends stocking up on a handful of must-haves: Dumbbells, resistance bands, and of course, a kettle bell. They typically consist of a heavy ball (or bell) attached to a wide handle.
Its handle is wide enough to comfortably accommodate both of your hands, so you can use it to tackle a range of exercises. But CAP Barbell is here to prove that you can score a high-quality kettle bell at a budget-friendly price point.
The brand’s vinyl-coated version is durable, compact, and easy to use, making it a particularly great pick for beginners. We vote that its best feature is its vinyl coating, which makes it super easy to grip.
Also, nice: The weights come in a bunch of different colors, so you can control what your kettle bells look like, as well as what they feel like. Each weight weighs 5 pounds, and you can easily sub them in and out, based on how hard you want your workout to be.
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Louie Simmons and the Westside Barbell Club employed the band -and-chain accommodating resistance techniques to powerlifting to increase their personal records with great success. I will briefly discuss the theory, and I urge to you to read the Accommodating Resistance article by Dave Tate in T-Mag.com for further details.
Generally, we are the strongest near the lockout of the joint and weaker near the bottom due to leverage disadvantage. Sports scientist Prof. Vladimir Zatsiorsky described in his book Science and Practice of Strength Training ways in which accommodating resistance may be used to maintain the same high degree of difficulty throughout the lift.
As I am pressing a kettle bell from my shoulder, the rubber band stretches or more chain links come off the floor, so I end up pressing more and more weight as I approach the lockout, finishing with 2 goods at the top. Note: A Food is a Russian measurement of weight equal to approximately 16 kg or 35lbs.
Loop the end around the handle of your kettle bell with a snap ring, or you can attach a small loop of cord to your kettle bell handle and then attach the snap ring to it. Raise your kettle bell to your shoulder and adjust the support chain until the bottom of the two-inch ring just barely touches the floor.
Just add more training chains and center them through the 2-inch ring to increase the lockout resistance. The Westside Barbell Club found that rubber bands are superior and harder on your body than chains.
The bands are great for developing explosive strength, but they are also more hazardous than chains, so be careful. Experiment with these two accommodating resistance techniques in your kettle bell workouts.
To go from a stand still to leaping as high as possible shows a great ability to produce force quickly. The Russians and by extension Mel Sight and Tudor Pompey, knew this and all maintained that until you are squatting double body weight you have no need for speed work such as plyometrics.
Use a light load of approximately thirty percent body weight and move it very fast using exercises such as power cleans. Let’s jump forward a bit and assume you’ve actually done your homework, you do squat double body weight, and you are actually ready for some speed work.
But let’s also be realistic and say that you’re a thirty-plus year old recreational athlete and you’ve maybe got some knee or ankle issues, and frankly spending time jumping up and down is probably going to do nothing other than hurt you and make you miss your game. After a point using a heavier bell won’t allow you to continue increasing force production.
It will increase strength, but after you reach that tipping point, no further force bonuses will occur, much the same as the squat example I gave above. Where that tipping point is for a person is difficult to tell without a force plate and some time on your hands to analyze data.
My super smart friend Brandon Hitler, from Science of the Swing, has done exactly this and found that a bell of roughly thirty percent of body weight is ideal for force production. So, we’ve seen that this thirty percent margin is ideal for producing the most force with swings, and we also have studies to show that the swing does lead to increases in jump height (And, I might add, are much safer than extra jumping for athletes who may already be high risk due to their sport.
Using a 32 kg bell, I generated forces equal 1.9, 1.4, and 2.6x body weight in the swing, snatch, and jerk respectively. Don't get me wrong, swings are the foundation for everyone I train jumping higher, but jerks complete it.
I’m not very knowledgeable about the NFL but I’m guessing that dropping two tenths off his 40-yard time and adding 6 1/2” to his vertical jump could see him go from not being a consideration to getting signed and needing a good accountant suddenly. The body must be locked up tight and the only action to begin is the drawback from the lat before firing the bell hard and fast.
Resist the temptation to assume you need to be faster until you have developed a high degree of maximal strength first. Alternatively, if you’re involved in a sport, such as sprinting, where you are essentially working unloaded, then you will benefit greatly from speed training.
(And can I just add that even though the kettle bell is my job and I’ve been a strength and conditioning professional for almost two decades, I am still amazed at the things I am learning about these simple iron balls. Even more than that, the spirit of adventure and discovery being shown by the ranks of the ROC is inspiring to be part of.