Help using bands in commerical gym

[perp69]

I just got some bands to try out during my deload and would like to incorporate them into my 5X5. Since I lift by myself in a commerical gym the equipment is not band use friendly. When I did dumbbell presses the other day I passed it under the bench but it is a little difficult to get into position where they don't pull at an angle. I would like to also use them on squats but not really sure what would be a good way to anchor them. Any tips on using them for bench and squats would be appreciated.

Perp

 

[bignate73]

for bench: go get roughly 70-80lb dbells and you can double over your mini's with that. you place the db's under the spot which the bar will travel, and brace them from rolling with 5 lb plates.

for squats: you might want to look at the base of wherever you are squatting, if you have safety catches it could be tough unless you don't want to use them and just set them at their lowest position and loop from there.

 

[Illuminati]

I just got some bands to try out during my deload and would like to incorporate them into my 5X5. Since I lift by myself in a commerical gym the equipment is not band use friendly. When I did dumbbell presses the other day I passed it under the bench but it is a little difficult to get into position where they don't pull at an angle. I would like to also use them on squats but not really sure what would be a good way to anchor them. Any tips on using them for bench and squats would be appreciated.

Perp

I've posted these before, maybe you missed them. So here they are again. Please don't use the Lights on bench (the ones in the pics). Be smart, and be safe, and use the Mini's. I have been at this for a while.

http://putfile.com/pic.php?pic=4/9409420350.jpg&s=x10

http://putfile.com/pic.php?pic=4/9409433270.jpg&s=x10

http://putfile.com/pic.php?pic=4/9409591284.jpg&s=x10

http://putfile.com/pic.php?pic=4/9410000449.jpg&s=x10

for squats, you are basically going to slip knot the bands under the base of the power rack. all you have to do is tilt the rack forward, put a 10lb plate under each side. so that when you set the rack back down, the plate gives you some room to work with. make a slip knot with the bands by pulling one loop end through the other, pull the plates out, and you have the set up. if this makes no sense, don't worry. I will try to get some pics of the set up posted sometime in the next couple of weeks.

 

[perp69]

Great pics for the bench setup. I think I get what you are saying about using them on the squat rack. Our squat racks (Hammer Strength) are the type that have the nonadjustable safety bar so I think I can loop them around that.

Perp

 

[Illuminati]

Great pics for the bench setup. I think I get what you are saying about using them on the squat rack. Our squat racks (Hammer Strength) are the type that have the nonadjustable safety bar so I think I can loop them around that.

Perp

which one does your rack look like?

http://us.commercial.lifefitness.com/content.cfm/olympicpowerrack
or
http://us.commercial.lifefitness.com/content.cfm/olympicsquatrack

either way, they are both the same set up (rack style wise). either way, choke the band around the bottom part of the rack. this will keep it stable. part of the idea is that you want some band tension, even at the bottom of the lift. if you have to, choke the band around the bottom part of the rack, and something else (like some 2x4's) to get the tension at the bottom of the lift.

 

[Chambewy20]

Great pics for the bench setup. I think I get what you are saying about using them on the squat rack. Our squat racks (Hammer Strength) are the type that have the nonadjustable safety bar so I think I can loop them around that.

Perp

If that's the case, you can double choke them... after writing that down I feel the sudden urge to go see an old friend...

regardless, you can doulbe choke, don't get hosed up on the approximate poundages, just ensure that there is some tension on the bottom... Also if it's too big of a bitch to roll db's to choke the mini's for your bench, bench out of the rack and choke them there, again don't worry about the approximate weight, as long as you can handle it on the top and it has band tension on the bottom, some, your good to go.

When using bands for accessory movements, tri extensions or presses, most of the time you will need someone to hand them to you...

Let me know if you want some examples for just band movements, I use mine/hers more than any of the machines, i've tried a bunch and have a good feel for what works and when to use them...

 

[Illuminati]

If that's the case, you can double choke them... after writing that down I feel the sudden urge to go seem an ole friend...

that's just too much info......

 

[perp69]

which one does your rack look like?

http://us.commercial.lifefitness.com/content.cfm/olympicpowerrack
or
http://us.commercial.lifefitness.com/content.cfm/olympicsquatrack

either way, they are both the same set up (rack style wise). either way, choke the band around the bottom part of the rack. this will keep it stable. part of the idea is that you want some band tension, even at the bottom of the lift. if you have to, choke the band around the bottom part of the rack, and something else (like some 2x4's) to get the tension at the bottom of the lift.

We got both of those, however, I use the latter more open one rack because the floor is terribly uneven over at the other one plus I think it sucks. I saw your pics posted in your other post, which helps a lot.