The Rise of the Booty Bands

Form and Technique Amplified

My significant issue with the Resistance Band popularity?

You see them everywhere now.

You may have tried using them and even ordered one or two or twelve.

But do you know WHY they have found their way into gym bags and home workouts?

Do these bands really contribute to better performance? Let’s dive into the reasons behind the surge in booty (Resistance) band usage and both the positive and negative impacts they have on your form and technique, because YES, there are both. The Positive

Booty bands, also known as resistance bands, are versatile exercise tools that add an extra dimension of resistance to various movements. They come in different levels of tension, allowing users to gradually progress as their strength improves. Their recent popularity surge has seen them integrated into compound movements like squats and deadlifts.

1. Activating the Glutes and Hip Muscles

The primary draw of using booty bands during squats and deadlifts lies in their ability to target the glutes and hip muscles more effectively. These movements are fundamental to lower body strength and power, and proper activation of these muscles can make a significant difference in overall performance. They provide constant tension throughout the range of motion, forcing the muscles to work harder and ensuring that they are firing optimally.

2. Enhancing Form and Technique

One of the most critical aspects of any weightlifting exercise is maintaining correct form and technique. Poor form not only diminishes the effectiveness of the exercise but also increases the risk of injury. Booty bands, when used correctly, can act as a valuable tool to reinforce proper form.

When performing squats, for instance, the bands encourage proper knee tracking by promoting outward pressure against the band. This aids in preventing the knees from collapsing inward, a common mistake that can lead to knee strain. In deadlifts, booty bands promote hip hinge mechanics by encouraging the lifter to push their hips back and engage the posterior chain, which is essential for a safe and effective lift.

3. Providing Feedback and Awareness

Booty bands act as a tactile cue for lifters, providing instant feedback on their movement patterns. As the bands stretch and resist, users are more aware of their body positioning and muscle engagement. This heightened awareness can lead to gradual improvements in motor control and proprioception, helping lifters fine-tune their technique over time.

4. Gradual Progression

Whether you're a beginner or an experienced lifter, progressive overload is key to building strength and muscle. Booty bands offer a convenient way to introduce progressive resistance. As strength improves, users can switch to bands with higher tension levels, ensuring a constant challenge and ongoing growth.

The Negative:

The BMJ, Journal of Open Sport and Exercise Medicine conducted a study using 13 male and 13 female athletes performing a 1 rep Max on a Barbell Back Squat. The result of it was that the Gluteus maximus activity is significantly increased when a resistance band is used during squatting. However, squatting with a resistance band is detrimental to knee kinematics as it leads to an increase in knee valgus (Knees turning in) angle and maximum tibial rotation angle. They discovered that using the bands can result in knee-injury due to the band forcing internal rotation of the knees.

The Journal of Performance Health Research depicts a study where the athletes performed a similar experiment and found that there was a functional struggle with the band application. With different bodies there are also different leg structurs. The band will fall where it falls (path of least resistance). This can actually cause an athlete to compensate and move improperly to keep the band on.

My one significant issue with the Resistance Band popularity?

It's becoming increasingly frustrating to witness the rampant adoption of every fitness trend under the sun without any consideration for balanced programming. People seem to jump onto the latest bandwagon without understanding the importance of a well-rounded approach to fitness.

True progress isn't achieved by fixating on just one aspect of training while neglecting others.

Speaking of misguided approaches, using knee braces or compression sleeves as a crutch is a prime example. Strapping on a brace might provide temporary relief, but it fosters an unhealthy dependency and distrust in your body's natural abilities. Instead of learning to stabilize and strengthen your knees through proper training, relying on a brace undermines your confidence in your body's capacity to perform without artificial support. It's time to shift our focus from quick fixes to well-informed, lifelong training.

Final Thoughts

It is crucial to remember that while resistance bands are a valuable tool, they are not a substitute for proper strength training. The bands should complement a well-rounded workout routine that includes a variety of exercises and movement patterns. As with any fitness trend, individual goals and needs should dictate whether booty bands are a suitable addition to your regimen.

My advice: Try them out, but do not replace every strength training exercise with them. Have a balanced program and keep your systems in check.

References

Cambridge, E. D. J., Sidorkewicz, N., Ikeda, D. M., & McGill, S. M. (2012). Progressive hip rehabilitation: The effects of resistance band placement on gluteal activation during two common exercises. Clinical Biomechanics, 27(7), 719–724. https://doi.org/10.1016/j.clinbiomech.2012.03.002

Reece, M. B., Arnold, G. P., Nasir, S., Wang, W. W., & Abboud, R. (2020). Barbell back squat: how do resistance bands affect muscle activation and knee kinematics? BMJ Open Sport & Exercise Medicine, 6(1), e000610. https://doi.org/10.1136/bmjsem-2019-000610

Spracklin, K. F., Button, D., & Halperin, I. (2017). Looped Band Placed Around Thighs Increases EMG of Gluteal Muscles Without Hindering Performance During Squatting. JPHR: Journal of Performance Health Research, 1(1). https://doi.org/10.25036/jphr.2017.1.1.spraklin

Turban, C., Culas, C., & Deley, G. (2014). Effects of a short-term resistance program using elastic bands or weight machines in cardiac rehabilitation. Science & Sports, 29(3), 143–149. https://doi.org/10.1016/j.scispo.2013.07.005