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Strong Bands for Strong Legs | James Grage
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- Опубліковано 6 сер 2024
- How much resistance is in one band? Find out for yourself in this incredibly challenging leg workout that hits your quads, glutes, hamstrings, core, and stabilizers using nothing but bands.
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Working out is not as complicated as we often make it. Even when you're training with a different tool, the movements are familiar. That's the philosophy of James Grage, owner of Undersun Fitness, who joined Rachel Pyron, Strongwoman competitor and former Bodybuilding.com employee, in the Bodybuilding.com gym to show you a brand-new leg workout you can do using nothing but bands.
"I say that my goal is to show even the most hardcore gym rats that no matter what your goal is, bands are an effective training tool," says Grage. "But my real goal is to be able to help the average person squeeze that workout into their lifestyle and make fitness attainable."
People think they can't get enough resistance out of bands, but Grage has been working out exclusively with bands for years. In this workout, he'll show you how to target and isolate the glutes and hamstrings, the glute-ham tie in, and the quads. You'll learn how to vary the exercise to target the areas that need the most work, achieve different resistance levels with just one band, and create the kind of resistance you need to hit your goals.
00:00 - Intro
00:32 - Band Split Squat
07:50 - Band Overhead Squat
11:40 - Band Deadlift
12:50 - Band Stiff-Legged Deadlift
1. Band Split Squat: 2 sets, 10-12 reps (each leg)
2. Band Overhead Squat: 2 sets, 10-12 reps
3. Band Deadlift: 2 sets, 10-12 reps
4. Band Stiff-Legged Deadlift: 2 sets, 10-12 reps
Band Split Squat
Get into a split-squat stance, with a 90-degree bend in the front and back knees, and anchor the band under the arch of your front foot. If you put the band under your toe, you'll unweight that part of the foot when you pull up and lose your balance. Reach down and grab each side of the band with your hands.
"The biggest mistake I see people make is not getting enough tension in the band at the beginning of the range of motion," says Grage. "Grab the band low on either side of your ankle to create tension at the start of the movement."
Band Overhead Squat
Stand with your feet slightly wider than shoulder width and anchor the band the same way you did for the split squat, under the arches of your feet. Hold the other end of the band in both hands and squat, bringing both hands up to hold the band in the front-racked position. From there, stand up, pressing the band overhead, and begin squatting with the band held overhead.
"One of the things I like about bands is I can load and unload to get into position," says Grage. "Think about it: If I were going to do an overhead squat, I'd have to go to the squat rack, load up the bar, and hold it over my head as I get into position. With bands, I can squat down and get into position when there's no tension on the band, then stand up to create the tension."
Band Deadlift
"What I like about using bands for a deadlift-style movement is that the weight is no longer out in front of us," explains Grage. "The line of pull is centered along the body, which engages the quads more than a traditional deadlift."
Stand on the center of the band with your feet hip-width apart and grab each end with your hands. If you want to give your grip a break, you can wrap your hands through so the ends of the band sit on the back of your wrists.
Band Stiff-Legged Deadlift
This exercise focuses on the hamstrings and glutes and looks just like the bar version of stiff-legged deadlifts, but with the band anchored under your feet instead. Use the same setup as for the band deadlift and wrap your hands through the band to distribute the weight to your wrists. With your knees straight but not locked out and your back straight, push through your heels and extend through the hips to come up.
"Think of it like you're stretching your hamstrings," says Grage. "Keep your knees straight, keep your back straight, and go down until you feel that tension. Squeeze those glutes at the top and get that hip activation."
Grage prefers lighter resistance and higher reps for isolation exercises to get a deep burn in the muscles. If you need to adjust the resistance without switching the band, simply widen your stance.
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Love using bands. Especially now that the gyms are closed
Word up man ! i think i will save to buy these bands !! They look awesome !!
Love using bands, even though gyms are open now. I'm so addicted to bands that I'm gym free now.
Amazing! Keep Mr. Grage showing his knowledge of RBands! Life saver.
Usually if I want more resistance, yet I feel the xheavy isn't enough, I'll overlap two different bands to overlap the resistance, and it works.
i tried these, quite useful exercises.. loved the deadlift alternate version.. thanks for compiling thus video.
Dude thank you so much. Here's my sob story. I'm mid-late 30 years old. I had lower back surgery 2 years ago. I've been out of work since and will not be able to go back. Your videos with bands have helped tremendously. When I can afford it I look forward to buying your bands. Thank you again
Love the grip strenght training i get from holding bands under tension to help train for pullups!
just what i was looking for, as usual your vids are spot on, thank you
Am excited I just got a couple of these xh bands to start at home myself thanks for very simple exercises
James. Thankyou so much for this. It makes me love leg day 😃
The bands are incredibly convenient for the times we’re in. Whenever I need a good workout, all I have to do is go to my living room. Much appreciated. 💪👍
Theyre good anytime my guy, find me anybody on earth and they can workout til failure with a set of bands.
I love it. The intensity is great. I Don, t have to go to the gym nomore. I have all aquipment at home. Thankyou😊❤️👍
Just started watching your videos, they’re excellent!
These are the best band leg exercises I’ve ever seen!
James even though my friend showed me bands. Youve changed my life my guy. Even with a basic set of bands I got for 60 bucks I'm the strongest I've been in my life. Went through life just a skinny punk, within 7 months ive lost 15ish lbs of fat and gained the exact same of muscle 1:1. I know the sayings a broken record but the stabilizing muscle factor is fucking huge. Its the same as calisthenics, overall strength. Your body works in unison and the muscles need to be trained that way. Never doubt BANDS
Got some good stuff from this video. Thanks!
Got some bands. Thank you for the direction as legs are something, that apart from bicycling and aerobics, I've never understood how to do correctly.
I love the way james explains
James is really good at using bands. The band man
These leg workouts really work and kick ass!
Great exercise for the legs!!
Great video, please more of the loop bands exercise 🙏🏻
I’ve been using your workouts for a while now with pretty good success. Just wanted to share a variation of the split squat that I like. It’s basically the same thing but doing reverse lunges, one leg at a time. So instead of keeping that back foot out behind you the entire time, you step it up next to the other one and then back out.
This is some good ass content. Been working out with bands 5 times per week because gyms have been closed since november over here, this video gave me some great new ideas to work my legs. Videos for other muscle groups using resistance bands would be highly appreciated!
he has a ton of band videos, it's kind of confusing b/c they're on at least 2 maybe 3 youtube channels. Also check Dave Schmitz resistancebandtraining videos. He showed some good ideas on looping bands around pvc pipes so you can use them for curls, rip-training, etc.
What is ur routine for the 5 days bands work?
Good "ass" content. No pun intended
Its been 1 year hows it going
I put a band around my neck and anchor to my feet while doing a regular barbell squat. Killer combo!
I have OA on both knees, my Ortho Dr. told me about resistance bands. Although, I cannot go all the way down like Rachel, but to a point here I can feel the burn. Thank you for these tips!
Every exercise is a banger!🔥
i am using bands for few years now, with your videos i am getting few more exercises & techniques to keep improving. i am having good results with leg band exercises which i complement with kettlebell functional training it's just awesome, at the end of such workouts i usually do some final yoga stretches & mobility & cooling calming breathing exercises, i have come up with my perfect blend)
Really like band workouts for legs. It is simultaneously easier (least resistance at bottom of extension) and harder (most resistance at top of extension) than using dumbells. The mind muscle connection is amazing.
And Rachel's legs are fantastic.
She didn’t get those legs from bands lol she does strong man competitions lol
@@Khaos969
Where did I state that she did?
Wow I tried it, and it’s really great. Works on stabilisation aswell
Good information for bands
Resistance bands are awesome, Lockdown in the UK has done me a massive favour, much better workout then weights! Gloves help a lot with gripping the bands.
Did some of these workouts and areas of my legs got worked that I didn't know existed. Took a long time to heal too, but must be worth it!
as someone who just started working out and building some muscle, thats how it seems to be the first time around with every muscle.
"They're too easy" well yea, and lifting one plate is easy too, but you dont lift one plate, you stack them. The same would be true for bands, you stack them.
Or stretch it too
Plus If you can get past the XL band for most exercises you’re really strong. Good stuff
This is awesome
All exercises are very excellent and brilliant bro doing the workout of legs with bands and keep going hard and be strong always
And can you suggest me a protein powder without soya protein and soya lecithin because I am allergic to it and give the name of protein powder
one of the best resistance bands out there! The only way to build muscle is with resistance!
Hi friend. Great workout👍🔥
what i like about the bands is if you choose to work to failure, the tension immediately dissipates when you release. Whereas when you work to failure with a bar overhead, you still have a bar overhead. I love this video and I think promoting band training is long overdue.
I will volunteer my personal points:
1. Most gyms dont want you dropping barbells from the the sky and most gym patrons dont respect your personal space and allow for a safe overhead workout for you and them. The band is a great way to get in the reps, even in the 3-5 rep range.
2. Another thing to consider is pressing a 100lb bar is very different than pressing a 100lb water bag or band tension. The bar is stable and thus engages stabilizers to a much less degree, and those muscles are what matters for practical strength. I found that once I implemented bands into my regime as a post workout "grease the groove" during the day that my next day on the iron was much more productive!
3. Greasing the groove. We're in the box for 45 to 90 min, for avg gymgoer. That's it for the day. But with bands in your home, you can throw in a set every few hours for a few hard reps and maintain muscle distress until it's time for bed.
4. Feels weird on the hands. Yes, at first the band will dig and theres a comfort curve. Try using Fat Gripz or some other equivalent when doing an overhead press or hold, it helps.
5. Lastly bands, grips and empty water bags fit nicely into a suitcase. I enjoy the WTF look on the face of TSA when my bag goes through the machine. When is the last time you were able to maintain your heavy lift protocol while traveling? Hotel gyms suck ass. Why put the gear in the carryon? Because I found that my suitcase is ALWAYS getting opened when I pack them away, and thats no longer true. If they open my carry on for a peek, no harm.
Hey do you sell these bands. And thank you for this. I had an injury and got back to working out and you are awesome demonstrator. Thank you.
I thought it was impossible to do a properly leg workout with resistance band but after I've seeing these exercises and try it I can say ...my
legs are on fire . Thanks a lot !!
So none of the mountain dog actual workouts made a dent in your life?
It’s always amusing to watch the tribal nature come out, even when it comes to working out. It’s not a competition between traditional weights and bands but guaranteed that’s what the conversation usually turns into. They are both very useful and efficacious. They’re just different and come with their own pros and cons. There’s no reason to pick one over the other. I got into the habit of using bands only during the pandemic and I’ve grown to love them. They give me freedom to work out wherever I want and allow me to modify movements more than free weights do. But I still like using things like a leg press and I like the way I can get more tension from dumbbells and barbells in the fully stretched position which is hard to do with bands. I like having options. Bands definitely get the job done for me and I think I’ll always slightly prefer them to traditional weights, but some day I may get bored with them or reach a point where I need a different stimulus and that’s ok, too. Tools are there to serve us and our needs, not the other way around. So glad I found James all those years ago. I like the fact that he’s gone back into the traditional gym because his son wanted to work out with weights. It shows his dedication is to the health and strength of his body and his son, not to one specific way to work out. Makes me trust him even more.
Awesome
i workout at home and am so tired of bangin weights around in my small apartment. bands do help and can keep you big. adapt, can also throw the freeweights in with the bands for both affects. keep it challenging
Great video James. I bought a set of Undersun Bands, and I’ve recently used cardio acceleration between sets to accelerate fat loss
how does that work mate?
@@Toonsuperfan hey buddy, Cardio acceleration is basically where in between sets instead of rest period of 1 minute, you do all out cardio. Maybe 1 minute of flat out running etc. Personally I do a minute of skipping as we can’t go to the gym in England due to lockdown. Hope this helps
Bands are fun after a heavy workout for great pump
The split squats are nasty, as well as the rest of this leg workout.
I've been through his full 3 month build program, and the leg workout is still challenging and makes me hobble a bit in a good way, for a day or two.
Did you grow any muscle brother?
Awesome work James, I love my Undersun bands. Only thing is really miss from gym is the Leg press which I also use to work calves. Other than that the convenience is amazing
For calves you only need a weight in your both hands or in a backpack, and a stair.. I work them out this way at home.
On another video in this series James shows how to do calves with the bands. Very clever.
This is so useful for flyers (as in travellers.)
great content! Does anyone know if there is a similar vid for upper body?
Oh is this where James is posting his Mew workouts ? I been looking for his new stuff
Nice video....
Recently got back into training but using bands instead of weights, I've been trying to structure a decent leg workout and this video has come in handy. 👍🏼
What did you come up with? This is still the bit I'm struggling with whereas upper body I get a better workout than weights
The leg workout I'm doing goes like this:
Split squats - 4 to 5 sets of 12+ reps.
Single leg deadlifts - 4 sets of 12+ reps.
Banded squats - 2 to 3 sets to failure.
Banded donkey kicks - 2 to 3 sets of 20+ reps.
So I copied this workout and changed it a little so this video came in proper handy, much appreciated. 👍🏼
Holy crap this is so damn hard
What brand of footwear is James Grage wearing. I would like to get that for my workouts.
I observed that the conversation between James and Raphael in this video was easy to listen to and follow along.
James really sounds an a radio personality.
I have never worked out with bands before. This video got me thinking about using bands
I think he is using Nobull
Bands are great to use, especially so for older people.
I gotta start trying those overhead squats again. I literally just stack multiple sets of bands that I own and do front squats with them until the resistance literally feels like 230 lbs of force trying to pull me into the ground haha.
Same lol
i tend to through a 40 rep burnout in at the end of a workout and i can pump out bb rows on freeweight but doing 40 reps with a band i want to cry at 26 reps. lol
Love using bands
I stopped going to the gym now I only workout with bands!
suspension trainer, bands, and some cheap mechanic gloves make for a good workout kit.
My problem is also working my back legs and my but because I have a problem on my knees and the nerve on my toes.can you advise me what to do.
I bought ones with handles, But seen these type, you feel they are better than handles. And thanks again
If you get some mechanic gloves (I use the 'hardy' gloves from harbor freight, size L, which is really more like a medium), then these loop bands really give you a lot more versatility like he says, in terms of where you can grab them.
These bands good for building muscle/bulk?
Because our hands are sensitive to leverage the latch bar attachment system alleviates the pain that you would feel in your hands because you don't have to hold the band in your hands.
After some time using bands, I reckon there´s two ways in which I find bands to have a huge disadvantage over weights: first of all, sometimes it can be a little bit tricky to track how much weight you are lifting and thus follow proggresive overload properly.
But most important, when one wants to use heavier resistance it can be awkward for the grip. Some muscles are more difficult to properly train than others. For example, you can have a decent biceps or triceps workout, but some legs exercises arent easy to adapt to bands. I find it difficult to do very heavy deadlifts with resistance bands, my hands cant follow my legs as the grip is so uncomfortable. Or when I want to do heavy squats, I have to use more the heaviest band plus others and it can hurt the shoulder skin.
U need to open ur mind and think a little . For dead’s grab a box however high u want put the band under the box and u should get that resistance. Also make ur reps more explosive on the concentric and slow negative
Also use full finger gloves
There are bar systems (Redge and others if you search) which connect with bands to produce the type of deadlift leg workout you're looking for.
Keep supporting keep loving guys me know ❤️❤️❤️❤️🙏
You are the man James. Bands are more convenient for me, specially for a guy who has a small house
Nice exercises who is the girl ? I didn't hear you say
Which of the two is better the front squats or the overhead squats, for body conditioning?
Overhead squats. They involve more muscles of the body, require stabilizer muscles, and keep your posture more upright. Full body exercise.
Where'd you get the shoes?
Why do you do the half squat first?
Wow
When you do these exercises are you still doing the20 10 10 15?? I! I need to know so I won't hurt my self.
what's interesting about resistance bands, with regards to r0m is where the bands are strongest you are weakest and where the bands are weakest you are strongest!
WHAT KIND OF SNEAKERS ARE THOSE AND WHERE CAN I PURCHASE
Finally a kick ass video that has nothing to do with some powder
Where we given this band for such exercise kindly inform
If you have any sort of lumbar disc problems, do NOT perform that overhead squat exercise.
I can really feel it in my hamstrings, but I had a hard time feeling it in my quads.
How can I firm up my jiggly arms?
The one man band!
Keep supporting keep loving guys me ❤️❤️❤️❤️❤️🙏
No Weights! No Problem ✊🏾🏆
My grip can't manage what my legs can so I can't really put enough tension on my legs.
The only problem I have with bands is that there is no accuracy of resistance. Several of the exercises would have different effort required depending on the person's height for example. Then other exercises depend on exactly where you happen to grab the band. I would suggest that manufacturers at least put visible incremental markers along the length of the band so you can repeat an effort exactly and then progress with more resistance by moving to the next marker.
Or you could just use a marker pen?
There is a hidden advantage in not being able to accurately identify the effort from the band. After a couple of weeks, you'll be able to feel whether you're getting stronger. That's the mind-body connection and that translates into greater competence with a number of functional activities. I know it feels good to reach and surpass a weight goal, but it will start making sense.
This man is trying to kill me?!!
Good work out for the leg and need legs work out be I have tin legs.
Yes, bands are convenient and can maintain muscle mass. But dumbbells, barbells, and machines are still way better to develop muscles. I use bands, TRX, pull up bar, push up board when gyms closed but cannot see good progress from them. now that my gym is open and I already start to workout there again, I can see progress from just 1 week.
it is interesting like you said. I have bad genetics for building muscle, so I'm not certain, but I notice that bands don't give the type of soreness (muscle tearing) that freeweights give. But the bands really do make you use a ton of muscles at once, and are thus really tiring. The bands are actually a better workout for daily life and every day type activities since they make you balance and use stability. But if someone wants to be a serious bodybuilder, I'm definitely not sure if bands can get them there.
Bands work in a different way. Bands have a higher strength curve at the end of the exercise while weights are more linear and more difficult at the beginning of an exercise. I don't think you can really say any of the 2 is superior because they both have qualities in their own ways and a good workout routine should have bands in it to really stimulate your muscles to the fullest
I found gold
Bands are the way to go! Due to 2 hip replacements I've come up with a resistance band attachment system. It's called the LW500 Latch Bar Exercise System. Check it out, its on UA-cam channel called The Latchbar. Brand Name LW500 Latch Bar Exercise Systems
Powerlifters have been using bands for a long time. Not sure why people think bands are easy. Bands can be very hard if you use proper resistance.
1:52
She is gorgeous 😍😍
bands are hard, don't be fooled by them. They're deceptively hard and provide a very good workout. I think gyms are going to run out of money 🙂 because of the invention of resistance band
Those are some nice bands but what makes them cost $99??
they're down to 78. Seems like that's around the typical price for a set of good loop bands. He puts out a lot of good content, so I felt ok getting the undersun bands. I guess these bands have been around a long time, and Dave Schmitz has been doing good vids on them for a long time, but James is the first one that really makes them look cool to use, kind of badass.
holy shit! the gyms just closed again cos we're having a third wave, worst time for me, cos I'm at the biggest I've ever been. I just tried this shit now and I've out of breath! wtf
Dont know, but he has the similar voice than Vshreds
You are completely right
在overhead squat那邊。
我…要…死…去(´；ω；｀)
incredible the strongest woman and she's not big she doesn't look bulky see you don't have to be😇✌🏾🤷♀️
Only problem is the constant replacement as bands don't last long.
They last 2 years or more.
You just gotta appreciate the woman's muscles. She must have worked her ass off to look like that.