I broke the red and yellow after a couple years of use and grabbing to low for more resistance. So, if you're experienced, black or purple wouldn't be bad, and red might be ok for a warmup/stretch on good mornings.
For the setup I describe below - maybe purple or higher depending on strength?
God tier setup is to step on both sides of the band (towards the front of the foot), crouch down and put each arm through an end so it rests on the inside of an elbow like a zercher setup. Then stand up and start performing zercher good-mornings. Works very well with split stance as well as lunge/split squat variations.
Easily the best band setup for lower body I've tried due to very high tension throughout the movement.
Setup is described in this article (only they do it for lunge variations only) https://www.t-nation.com/training/tip-leg-day-with-just-a-band/
I would be surprised if you don't get enough hamstring stimulation from a split stance banded zercher good morning. I always get insanely sore from these.
Pure knee flexion feels like it might be tricky without some elaborate setup and I could imagine the band working free of your leg.
That being said you could probably do some isometric work as finishers?
Never tried this but perhaps hook one end around a low anchor and the other around one ankle. Lay on your front facing away from the anchor and flex your knee to ~90 degrees. Then, progressively inch your body forwards with your hands until you feel some reasonable tension and hold it for the desired time. You could probably do this in various ways - get creative but keep it as accessory work only.
Alternatively if you get super creative you could probably set up a band assisted nordic curl?
As for shoulders, by far my favourite variation is to sit on a chair or floor with both sides of the band under my butt and grasping one looped end in each hand. Ridiculous tension throughout, way more than standing inside of the band IMO.
Just do a zercher setup, and execute the movement. It won't hurt your elbows, unless you're a moron boy.
(not helpful is it? OP should look for a broad range of tools if they're going to be stuck with bands for a while and personally I've not found anything as good as the setup I described)
You can also change the resistance with the distance of your feet, or how low you grab the band.
3 weeks ago
Anonymous
Ok yeah - but I suggest OP adds as many options to their exercise toolkit as possible. Personally I love the zercher setup and I would encourage OP to try both this and deadlift variations.
Unless you mean a deadlift setup has more granularity by gripping higher or lower on the bands?
This is true but on the flipside what I describe is more consistent. Also room to progress by using a thicker band, switching to split stance, single leg or increasing volume, etc.
Orange but do RDLs instead
You're not going to be able to realistically do good mornings with a band and they're the same exercise in practice
>RDLs over Good Mornings
shit take
Not what I said
Use your brain for a minute and think about why good mornings with a band might not work properly
people do good mornings with a band all the time retard
i can do 6 pullups wide grip with black
black, maybe purple
I broke the red and yellow after a couple years of use and grabbing to low for more resistance. So, if you're experienced, black or purple wouldn't be bad, and red might be ok for a warmup/stretch on good mornings.
i ended up buying purple even though i dont remember the last time i did a good morning with a barbell
These are for pussies. Buy the ones that matches the color of your purse
For the setup I describe below - maybe purple or higher depending on strength?
God tier setup is to step on both sides of the band (towards the front of the foot), crouch down and put each arm through an end so it rests on the inside of an elbow like a zercher setup. Then stand up and start performing zercher good-mornings. Works very well with split stance as well as lunge/split squat variations.
Easily the best band setup for lower body I've tried due to very high tension throughout the movement.
Setup is described in this article (only they do it for lunge variations only) https://www.t-nation.com/training/tip-leg-day-with-just-a-band/
ill try those thanks
any way to isolate hams like ham curls?
I would be surprised if you don't get enough hamstring stimulation from a split stance banded zercher good morning. I always get insanely sore from these.
Pure knee flexion feels like it might be tricky without some elaborate setup and I could imagine the band working free of your leg.
That being said you could probably do some isometric work as finishers?
Never tried this but perhaps hook one end around a low anchor and the other around one ankle. Lay on your front facing away from the anchor and flex your knee to ~90 degrees. Then, progressively inch your body forwards with your hands until you feel some reasonable tension and hold it for the desired time. You could probably do this in various ways - get creative but keep it as accessory work only.
Alternatively if you get super creative you could probably set up a band assisted nordic curl?
As for shoulders, by far my favourite variation is to sit on a chair or floor with both sides of the band under my butt and grasping one looped end in each hand. Ridiculous tension throughout, way more than standing inside of the band IMO.
Just grab the bands, and execute the movement. It won't hurt your hands, unless you're a girl.
Just do a zercher setup, and execute the movement. It won't hurt your elbows, unless you're a moron boy.
(not helpful is it? OP should look for a broad range of tools if they're going to be stuck with bands for a while and personally I've not found anything as good as the setup I described)
You can't control the resistance as much like that.
How do you mean?
You vary the resistance by using different thickness bands?
If the jump between bands are too big then can use more sets and/or big rep ranges (amongst other things).
You can also change the resistance with the distance of your feet, or how low you grab the band.
Ok yeah - but I suggest OP adds as many options to their exercise toolkit as possible. Personally I love the zercher setup and I would encourage OP to try both this and deadlift variations.
Unless you mean a deadlift setup has more granularity by gripping higher or lower on the bands?
This is true but on the flipside what I describe is more consistent. Also room to progress by using a thicker band, switching to split stance, single leg or increasing volume, etc.
Do get the Blue band and also don't forget to do some isometric tension holds for Overhead to develop your arms and shoulders.