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There are a lot of methods to coach with weights. You possibly can concentrate on one-rep energy like powerlifters, or you should utilize barely much less weight and concentrate on reps for bodybuilding targets.
Whatever the choice, all lifters have one factor in widespread: There are specific sticking factors that all of us have bother breaking often, whether or not you’re going for a brand new PR or attempting to get that one final rep that all the time eludes you. Luckily, there’s a method you can overcome this hurdle and get again on the street to beneficial properties.
Elastic Bands Can Assist
A 2020 study published within the Journal of Sports activities Science and Drugs exhibits that the usage of elastic bands can have a constructive affect on shifting previous this sticking level. Particularly, the examine used the squat for instance of how this could work.
The topics within the examine have been examined whereas squatting on a Smith Machine with various ranges of resistance with weight plates. As soon as the sticking factors have been decided, elastic bands have been then added to the Smith machine in order that they might have an effect on the raise simply after every lifter’s sticking level.
Subsequent, the burden plates have been changed with as many bands because it took to equal the identical weight that the lifters beforehand used on the sticking level within the train. Remember that the band stretched because the lifters have been going up, in order that they have been holding extra resistance on the prime of the motion. The general conclusion was that the bands performed a constructive position in serving to the topics see enchancment.
“In conclusion, elastic bands might cut back cardiovascular and perceptual stress relying on every sort of software and are offered as a strong choice to carry out resistance coaching at excessive hundreds and volumes without having to mix them with weight plates.”
How This Can Apply to You
It could take a number of elastic bands to interchange the burden plates that you’d use on some workouts, but it surely might actually be executed. The query turns into how would this work within the weight room you’re coaching at?
In the event you go for the Smith Machine just like the examine, then you could possibly place stoppers on the sticking level for you and begin the motion from there. In the event you go for the barbell squat model, then you could possibly carry out field squats with the underside place being proper above your sticking level and the protection arms excessive sufficient that the burden might cease if you’re on the field. Utilizing dumbbells or band holders of the rack (if the rack you’re utilizing has them) because the anchors for the bands might help you safe the opposite finish to the barbell.
In the event you’re performing a bench press or deadlift, then putting the protection arms at your sticking level for these workouts would work in a similar way. Briefly, the squat rack with security arms can be key in serving to you apply this technique to your individual coaching.