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6 Resistance Band Compound Exercises for Full-Body Strength (Plus a Bonus Workout)
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6 Resistance Band Compound Exercises for Full-Body Strength (Plus a Bonus Workout)

· · Comments

Resistance bands are most probably the most versatile (read: value-for-money) piece of fitness equipment you can get. With a set of bands of varying thickness (and thus tension), you pretty much have all you need to recreate any piece of gym equipment and get a full-body workout. Bicep curls, chest flies, squats, deadlifts, tricep extensions, overhead presses... you name it - you can do them all with just a set of resistance bands.

You've bought a couple of kettlebells for home workouts but are missing barbell training at the gym? Use your bands to add weight to those exercises. You're a newcomer to fitness training and find the thought of heavy bars and metal plates absolutely daunting? Resistance bands will help you get started, slow, easy and safe.

A huge benefit of resistance band training is that when we use bands to recreate exercises that are normally done in the form of barbell training (squats, deadlifts, etc), we experience very similar muscle activity as if we were using a barbell but there is much less impact on the joints, reducing the risk of injury. 

What’s even better is that they take up so little space and weight almost nothing. They're perfect for home workouts, for taking to the park, to work... even on your road trip. No more excuses for not training!

There is almost no limit to what you can do with your resistance bands, but at 100Strong we focus on functional movement - those that replicate movements in our daily lives. So today, we're focusing 6 compound exercises (exercises that utilise multiple muscle groups) that you can do with your set of 100Strong resistance bands.

 

Push Ups

Man doing push ups with a resistance band

  1. Wrap the band around the back, somewhere between the shoulders and the middle back. Loop your thumbs through the ends of the band.
  2. Start in plank position with hands slightly wider than your shoulders, feet about hip-width apart, and body in a straight line from head to heels. Alternatively, start with your knees down for a supported variation.
  3. As you inhale, engage your core and bend your elbows, lowering your body as a straight line towards the ground. The chest should nearly touch the ground.
  4. As you exhale, push through your palms to straighten your arms back into the starting position.
 

Bent Over Row

Man doing bent over rows with a resistance band

  1. Stand with your feet about hip-width apart. Loop one end of the band under both your feet and grip each side of the loop with your palms facing in.
  2. Hinge from your hips so your body is at a 45 degree angle, then bend your knees Walk your hands down the band towards your feet until your arms are comfortably straight and there is neither tension nor slack in the band.
  3. Keep your back straight, chest up, and neck neutral.
  4. As you inhale, pull the band upwards towards the ribcage, squeezing the shoulder blades together once you have reached the highest point of the row.
  5. Hold the row in this position for 1-2 seconds, keeping the shoulder blades squeezed.
  6. As you exhale, slowly release the band to the starting position.
 

Deadlift 

Man doing deadlift with a resistance band
  1. Stand with your feet about hip-width apart. Loop one end of the band under both your feet and grip each side of the loop with your palms facing in.
  2. Hinge from your hips so your body is at a 45 degree angle, then bend your knees (slightly more than in a bent over row). Walk your hands down the band until they are about level with the middle of your shins, and there is neither tension nor slack in the band.
  3. Keep your back straight, chest up, and neck neutral.
  4. As you inhale, push through heels to stand up completely.
  5. Hold in this upright position for 1-2 seconds.
  6. As you exhale, hinge from the hips again and bend the knees to return to the starting position.
 

Front Squat

Man doing front squats with resistance band

  1. Stand with your feet about hip-width apart. Loop one end of the band under both your feet, and the opposite end of the band over your arms, resting it on your deltoids (you can do this by squatting first so there is less tension in the band). Stand up to the starting position.
  2. Keep your arms in front of you slightly higher than chest level, with the elbows bent. Hook your thumbs under the band to keep it in place.
  3. As you inhale, bend your knees to come into a squat, with your hips level with your knees.
  4. Hold here for 1-2 seconds, ensuring your knees are not collapsing inwards, your back is straight and chest up.
  5. As you exhale, push through your heels to stand back up into the starting position.

 

Overhead Press

Man doing overhead press with resistance band
  1. Stand with your feet about hip-width apart. Loop one end of the band under both your feet, and the opposite end of the band over your outer, upper arms, slightly above the elbow.
  2. Stand straight, holding the band in your hands, with the back of your hands facing you and palms away. Start with your elbows pointed down, close to your body.
  3. As you inhale, straighten your arms vertically upwards, until your arms are straight overhead.
  4. Hold in this position for 1-2 seconds. Keep your core tight and biceps next to your ears. Avoid arching the spine, especially the lower back.
  5. As you exhale, slowly lower the arms to the starting position.
 

Squat to Overhead Press 

Man doing a squat to overhead press using resistance bands

  1. Stand with your feet about hip-width apart. Loop one end of the band under both your feet, and the opposite end of the band over your outer, upper arms (you can come into a squat first to set this up, then stand up).
  2. Stand straight, holding the band in your hands, with the back of your hands facing you and palms away. Bring the elbows up to about chest level.
  3. As you inhale, bend your knees to come into a squat, with your hips level with your knees.
  4. As you exhale, push powerfully through your heels to stand back up to stand, while extending your arms into an overhead press.
  5. With your next inhale, go straight back into a squat and repeat.

 100Strong resistance bands

 

Now that you've learnt those 6 compound exercises, you're ready to put them all together! Try the workout below and let us know what you think the comments.  

(Bonus) Resistance Band Workout

A1. Banded squat to overhead press x10-12
A2. Banded bent over row x10-12

3 rounds, 60-90 seconds rest between rounds

B1. Banded push up x10-12
B2. Banded front squat x10-12

3 rounds, 60-90 seconds rest between rounds

C1. Banded overhead press x10-12
C2. Banded deadlift x20

3 rounds, 60-90 seconds rest between rounds