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RFabsik
11-15-2011, 10:57 PM
When a band is doubled up--like a doubled mini band does that mean that the ends are latched both at the base and then the middle of the band is over the bar where it would look like it has four lengths running over the top of the bar?

Then for the dynamic bench, do you typically double the mini as describe above or just choke the mini at the base or just put it at the base unchoked?

For the squat, I've typically see things choked online, and imagine it might be tough to double up with squat bands??

chris mason
11-15-2011, 11:26 PM
Right, doubled is the band folded in half and attached to the ends and the middle. For bench bands are usually doubled, yes. Right, doubling for squatting is not a good idea even if it could be done.

ThomasG
11-15-2011, 11:41 PM
I double monster minis and light bands for squats on occasion. Why would that be bad?

Murderous
11-16-2011, 12:28 AM
The bands will most likely tear from being over stretched if you try to double bands on squats. Use two bands on each side for this purpose. You could still double bands on deadlifts though, but it is tough to do it without a platform for it.

NickAus
11-16-2011, 02:08 AM
I double monster minis and light bands for squats on occasion. Why would that be bad?

Is that from down on the floor all the way up to the bar though?

kingns
11-16-2011, 09:35 AM
ive seen double monster minis on squats. But Id be scared of them breaking. Better off using the bigger bands and choking them

ThomasG
11-16-2011, 09:44 AM
Is that from down on the floor all the way up to the bar though?

Bottom of the rack so an inch or two off the ground.

Travis Bell
11-16-2011, 10:24 AM
It's just not a good idea to double bands for squatting from the standpoint that it's going to wreck your bands much faster. You can get the same result using multiple sets of the bands used for squatting (average and strong bands) or choking the bands more than once around the bottom of the rack to shorten them a little.

rob, you have it correct on band setups

RFabsik
11-16-2011, 10:27 PM
Thanks all for clearing things up.

I'm only 5'6" and when I choke a light band when I squat, the tension is basically zero when I hit depth. I've put a knot in the bands and that seems to help. Any other ideas?

chris mason
11-16-2011, 10:40 PM
I double monster minis and light bands for squats on occasion. Why would that be bad?



I suppose it depends on your setup. Do you have a picture?

chris mason
11-16-2011, 10:42 PM
Thanks all for clearing things up.

I'm only 5'6" and when I choke a light band when I squat, the tension is basically zero when I hit depth. I've put a knot in the bands and that seems to help. Any other ideas?

Not to be a smartass, but light bands are pretty much worthless for squatting.

RFabsik
11-17-2011, 08:45 AM
I'll try to get a picture up this weekend of my setup.

For my relatively intermediate squat 1RM of 360, on dynamic day would it be better to use average bands then?

Travis Bell
11-17-2011, 09:24 AM
I'd rotate between choked average and light bands

BloodandThunder
11-17-2011, 10:13 AM
Thanks all for clearing things up.

I'm only 5'6" and when I choke a light band when I squat, the tension is basically zero when I hit depth. I've put a knot in the bands and that seems to help. Any other ideas?

You need to make the base wider (i.e. choking the light band around two dumbbells instead of one, using extra 2x4s along the base of your squat rack, etc.) Without going into too much detail, F = k*x so the longer you're stretching the band, the more tension you'll see. There is a point where the band will snap though.

Provided is the long band calibrations sheet from Elite. I did the calculations a while back on the the snapping point of the bands as I was curious, I'll see if I can find them

http://articles.elitefts.com/articles/training-articles/long-band-calibrations/

RFabsik
11-17-2011, 12:52 PM
Thanks for all the instantaneous feedback. I DE squats this morning with the Average bands and it worked out better than the light in that they provided tension in the bottom too.

I have a cheap rack from NY Barbells that has this band attachment at the base:

http://www.newyorkbarbells.com/bandholders.html

So I basically attach one end to the pin closet to the rack entrance, keep the band below the other 2 pins and then bring it up to the barbell. This seemed to work fine for the average band. Lt, no tension at the bottom.

BloodandThunder
11-17-2011, 01:07 PM
Thanks for all the instantaneous feedback. I DE squats this morning with the Average bands and it worked out better than the light in that they provided tension in the bottom too.

I have a cheap rack from NY Barbells that has this band attachment at the base:

http://www.newyorkbarbells.com/bandholders.html

So I basically attach one end to the pin closet to the rack entrance, keep the band below the other 2 pins and then bring it up to the barbell. This seemed to work fine for the average band. Lt, no tension at the bottom.

Maybe I'm reading what you're saying wrong, but if you're trying to choke with that setup, you start by placing the band underneath 2 of those pins (unsure of the distance). You bring one end up(A) and place the other end (B) through that end. You then take end B and put it over the bar. No end of the band should be placed on a pin.

Doubling a band starts the same way except both ends are just placed on the bar.

RFabsik
11-17-2011, 01:21 PM
What I described before was without choking the band, I'd just put one loose end on the farthest pin, let it go under the other pins and put the other end on the bar.

I tried choking it on one pin, but the bands are too long at my height to do that. But Choking under 2 is a good idea--almost making a mini triangle.

BloodandThunder
11-17-2011, 02:17 PM
Yea choking a light on one pin won't have much tension in the bottom. It's why most band tension manuals or descriptions will tell you to wrap it around a mono base with 2x4's or my suggestion of using two dumbbells. I'd also make sure the pins are welded into that pin base you have, otherwise they're going to deflect up with the bands which is dangerous (Hammer Strength racks are like this , I cringe everytime I see someone use bands on it).

Also, you want to make sure the anchor of the bands is located in line with the bar. Otherwise you're losing force in a non-normal bar path (ie the tension isn't just up and down). It also goes against the natural bar path of the movement you're doing. That's why doubling bands and choking bands are common and not the method you suggested of wrapping one end around the bar and one end on the opposite end pin. The bulk of the band should be as close to perpendicular to the ground as possible during the squat or bench.

Travis Bell
11-17-2011, 05:52 PM
choke it around a dumbbell on the floor.

Niko_El_Piko
11-19-2011, 02:57 PM
It's just not a good idea to double bands for squatting from the standpoint that it's going to wreck your bands much faster. You can get the same result using multiple sets of the bands used for squatting (average and strong bands) or choking the bands more than once around the bottom of the rack to shorten them a little.

rob, you have it correct on band setups

Totally agree.
Besides i use mini bands only for Bench press.