What is great about Pull Up Heavy Duty resistance bands is the many varied uses they have. We’ve already talked about how they can help you to perform a pull up, but they can also be used in Powerlifting, CrossFit, and weightlifting. As well as regular resistance training.

In this article we will focus on how you can use your heavy duty Pull Up bands to improve performance in each of the different training methods mentioned. But first, we will discuss exactly what heavy duty Pull Up bands are, and how they work.

What are Heavy Duty Pull Up Resistance Bands?

Pull UP heavy duty resistance bands are resistance bands that can withstand a lot more tension than traditional resistance bands. This makes them excellent for holding your body weight during a pull up (hence the name), but they can also be used for a huge variety of different exercises.

The bands come in different colours, each one specifying a different resistance level. Yellow is the smallest, offering just 5-20lbs of resistance. Then you have red which offers between 15 and 35lbs. This continues for black, purple, green, blue, and orange.

Orange is the toughest resistance band, with a resistance of between 85lbs and 255lbs! Different resistance bands suit different exercises and abilities. But even the lowest resistance band is still tough and suited to more intense exercises.

Heavy duty resistance bands are used in Powerlifting, CrossFit, and weightlifting, but they are also used for mobility work, and as part of warm ups.

How to Use Heavy Duty Resistance Bands in Powerlifting

Resistance bands are hugely popular in powerlifting, where they are used to help to increase strength and power. There are three main exercises that powerlifting training is based around:

  • The Bench Press
  • The Barbell Deadlift
  • The Barbell Back Squat

Powerlifters are always looking for ways to improve these lifts so that they can perform better in a competition. Resistance bands are used for all three exercises during training.

The main reason why resistance bands are employed in powerlifting is to coach through sticking points. If you are deadlifting, you may find that you can get the barbell over your knees but getting the bar further (to lockout) is really challenging.

Attaching resistance bands to the barbell can help you to focus on improving strength during lockout. Lower the weight that you would usually use and attach bands to the barbell and to the floor (this works well in a squat rack).

The bands will have no effect during the initial part of the lift, but once you get past your knees you will need to fight against the resistance as well as the weight of the bar. Forcing you to recruit more muscle fibres during this part of the lift.

This is just one example of how they can be used for deadlifts, but you can also do similar with the bench press or squat. Finding the area that you struggle with and putting more emphasis on that weakness.

Resistance bands can also be used to improve your technique, helping engage the lats more during a deadlift for example. They also help with power generation at the bottom of the movement such as when the barbell is being driven off the chest during a bench press.

As we mentioned in the pull up article, resistance bands are excellent for eccentric work, but they can also allow you to focus on the concentric.

How to Use Heavy Duty Resistance Bands in CrossFit

CrossFit is an interesting form of training because it incorporates several aspects of multiple disciplines. Wanting you to be strong, aesthetic, coordinated, and fit. Resistance bands can be used for all of that.

Bands are used as a form of resistance during plyometric movements such as broad jumps and box jumps. They can also be used for exercises such as walking lunges, push ups, dips, squats, and to replace workout equipment if not available (they can be used for modified versions of seated rows for example).

They can also be used in the same way as they are used in powerlifting as CrossFit involves deadlifts, squats, and while it doesn’t really use bench pressing often, there are a lot of similar pushing movements that could be improved with resistance bands.

The generation of power is absolutely crucial for CrossFit, which is why resistance bands are so popular. They are also used for warm ups and mobilisation.

How to Use Heavy Duty Resistance Bands in Weightlifting

Olympic Weightlifting is becoming more and more popular with regular gym goers, and it is now not uncommon to see clean and jerks being performed on lifting platforms in most (good) commercial gyms. But can you add resistance bands into your coaching?

Of course!

Resistance bands work in Olympic Weightlifting in the same way they work in powerlifting. They can:

  1. Improve technique
  2. Help identify and fix sticking points
  3. Increase power generation

What’s not to like? Struggling to generate enough power off the floor during a clean and jerk? You can use resistance bands to focus on strengthening that specific area.

Olympic Weightlifting is also the sport that requires some of the most mobilisation, with huge range of motions required to perform most of the lifts. Resistance bands are a superb way to help improve ROM. They can also be used for a full warm up before you begin.

Final Thoughts

Heavy Duty Resistance Pull Up Bands are incredibly useful for whatever training you perform in the gym (or at home). They can help with deadlifts, bench presses, squats, lunges, Olympic lifts, mobilisation, and warm ups (not to mention pull ups).

All you need is a few different resistance levels, and you will be able to improve your workouts considerably. Heavy bands are there to help you analyse your technique and find ways to improve it. They are the thinking man (or woman’s) tool. A good antidote to the “Just lift heavy things” mentality that most powerlifters etc have.