Booty Bands + KB Swings & Cleans

watchnerd

Level 6 Valued Member
You know those 12" mini loop resistance bands, originally sold as pelvic therapy devices?

And now marketed as booty building implements?

These kind of things....


I started using these, originally, to strengthen my lagging glute medius, which was being challenged by deeper squat ROMs and keeping proper knee tracking.

I started using them on off days as a prehab and, recently, as part of my warmup routine for any day I lift, including kettlebell days.

Both as bilateral bridge augments:




And unilateral:



The results?

Holy glute activation!

I obviously don't have a force plate at home, but what usually took about 3 sets of 10 swings before I was putting out max force on swings, judging by bell height, now happens about halfway through the 1st set.

For cleans (I dead stop clean), weights that I usually dead stop squat cleaned (36 kg), I just now power clean straight to the rack.

It even helps on prying goblet squats -- instead of taking 3 rounds of goblets before I was fully opened up, it now happens within the first set.

If you have some lying around, give it a try.
 
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cmerrow

Level 6 Valued Member
Neat! What is your routine? I have a set but never use them - maybe I’ll dig them out.
 

watchnerd

Level 6 Valued Member
Neat! What is your routine? I have a set but never use them - maybe I’ll dig them out.
I just do some monster walks, banded squats, and banded hip bridges (single and double leg).

I've also started experimenting with putting them on about 10-15 min before training and generally walking around with them on, which also seems to warm things up.
 

Oscar

Level 6 Valued Member
@watchnerd I've been curious about this too. I did a few of those banded partial squats, where you keep at mid height of the movement for several reps. I didnt try the banded hip thrusts yet. I didnt feel such glute activation as you mention, but maybe I didnt do enough or my band is not hard enough. I'll give it another try.
 

natewhite39

Level 7 Valued Member
Certified Instructor
@watchnerd

Great stuff, in addition to the mini band work, try this right before your swings- squeeze your legs together and root your feet as hard as you can for 10 seconds. All of these activations put together will redline your swing power off the charts.
 

watchnerd

Level 6 Valued Member
@watchnerd I've been curious about this too. I did a few of those banded partial squats, where you keep at mid height of the movement for several reps. I didnt try the banded hip thrusts yet. I didnt feel such glute activation as you mention, but maybe I didnt do enough or my band is not hard enough. I'll give it another try.
Try the monster walk or the side steps.

As for resistance, I'm using a 35 lb band.
 

Chrisdavisjr

Level 6 Valued Member
Those short looped bands are one of the few bits of cheaper 'fitness gumph' I don't have. I should probably get one. I see a lot of lifters using them for warm-ups and accessory drills.
 

Oscar

Level 6 Valued Member
@watchnerd @Kettlebelephant just tried the monster walks and I felt them hit my glutes hard. Similar for the glute bridges.

The squats I was doing previously with the bands, not so much. I wonder why, since these are a favorite of the ladies trying to build glutes.
 

watchnerd

Level 6 Valued Member
@watchnerd @Kettlebelephant just tried the monster walks and I felt them hit my glutes hard. Similar for the glute bridges.

The squats I was doing previously with the bands, not so much. I wonder why, since these are a favorite of the ladies trying to build glutes.
Since the main motion of the band is to pull the legs in, and thus to resist it you have to push out, it hits the glute medius a lot.

I suspect how much you feel it during a squat depends a lot on how wide your squat stance is.

But glad you felt something!
 

Deleted member 5559

Guest
I've found all low back pain disappears after doing glute medius band work. I do band walks during the rest between sets. If anyone thinks they need a new mattress, try band work first as it might save you thousands $$$.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
@Karen Smith has a great set of bands and an ebook on training with bands

We did a session of these at the Strength Retreat in March. Holy glute activation is right! And you can hit all parts of the body with different set-ups. Some are hard to imagine until you see how to do them. Very effective. Great option for travel.
 

pale1

Level 1 Valued Member
Same here :)
Before squats and DLs I go for:
- 10m monster walk forward -> 5 goblet squats -> 10m monster walk backwards -> 5 glute bridges
- then do the same with side steps
- repeat for another 1-2 rounds

I use the Hip Circle by Mark Bell.
I’m glad to hear someone else uses this. I, too, have the Mark Bell Hip Circle (level3) that I have found to be great for glute medius activation as I have very unresponsive glutes and fairly serious problems with hip impingement. I was kind of apprehensive about incorporating it as I don’t want to mess with the program (S&S) but in feeling better about it now. Thanks guys! 👍🏻
 

watchnerd

Level 6 Valued Member
@Karen Smith has a great set of bands and an ebook on training with bands

We did a session of these at the Strength Retreat in March. Holy glute activation is right! And you can hit all parts of the body with different set-ups. Some are hard to imagine until you see how to do them. Very effective. Great option for travel.
KB swings already give me a big booty pump.

If I start using these more, I'm not going to fit in my singlet.
 
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