Powerlifters are always looking for new ways to improve their strength and simply get strong but sometimes it’s something old-school that does the trick. One of the latest trends is using reverse bands. It seems that every 10 years things come back around and become “trendy” again. If you’ve been around long enough like me, you’ve seen it all and you know that none of this is “new”. However, there is a reason these techniques last the test of time.

What Are Reverse Bands?

Reverse bands are elastic bands that come in various sizes and are attached to the bar by either looping them around or with special attachments. The way reverse bands work is that they are strongest at the bottom of the lift and weakest at the top. This is because the bands are stretched more at the bottom of the lift, and less at the top. When using reverse bands, they help to decrease the force needed at the bottom to lift the weight. This can help you lift more weight and break through plateaus in a couple ways.

• Teaches you to generate more force at the bottom so you can create more momentum and beat gravity as the bands stop assisting and the weight gets heavier. You will become a much more explosive lifter because of this.
• Overloading the mid and top end of the lift is usually done with boards on bench press or pins for DL or Squat, but the unique thing about using reverse bands is you get to train these “sticking points” through a full range of motion. Most people that use boards or pins alter their technique from their competition lift, making it a different lift all together and that’s why it never carries over to competition.

What Are The Benefits?

For powerlifters, it not only allows them to lift more explosively at the bottom, which is often the sticking point for many lifters but introduces them to heavier weights more often. This forces your body to adapt and get stronger.

Here are some of the benefits of using reverse bands for powerlifters:

• They can help you break through plateaus.
• They can help you improve your lockout strength.
• They can help you improve your technique.
• They can help you reduce the risk of injury if used properly.
• They can help you become more explosive.
• They can improve technique with heavier loads.
• Inexpensive

Here are some of the drawbacks of using reverse bands for powerlifting:

• They can be dangerous if not used properly.
• They can over stress your CNS if used too often or improperly.
• Hard to know how much tension is being used without crane/ luggage scale.

Tips:

• Don’t use a band that takes off more than 20% at the bottom max. Your happy place is 10-15%. A crane scale is very helpful here.
• Do not use reverse bands for all of your lifts. Main compound movements are best for this. The reverse band biceps curl is a no go.
• 1-2 times per month is enough since this is very hard to recover from if done correctly. I would also save this for later in the cycle.
• Be careful not to overextend yourself. Check your EGO!

Samples:

• Sample 1, Squat: Work up to x2 @ RPE 7 with straight weight. Add Reverse bands and do 2 ascending sets of 2 reps @ 7 then 8-9 RPE
• Sample 2, Bench Press Pause Close Grip Reverse band: Do normal warm ups, then add Reverse bands taking off 10% for 3 sets of 5 reps.
• Sample 3 Deadlift: 2” Deficit DL 20% off reverse band, 12 sets 1 rep.

These are hypothetical examples for different scenarios. They are not meant to be used in your own training. These are just examples of how they would be integrated. If you are considering using reverse bands for powerlifting, it is important to talk to a qualified coach before using them. They can help you to determine if reverse bands are right for you and create a safe and effective training program. You can sign up for our coaching and set up a free consultation here so we can get you moving in the right direction.

Overall Thoughts:

• Reverse bands can be a beneficial training tool for powerlifters. Adding them into your training the right way could greatly improve your lifts. I personally see people overly rely on them and use way too much tension.
• The EGO needs to be left at the door for this to work.
• The fact that you can fit them in a bag and travel anywhere with them is a major advantage over any other piece of equipment.

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