A mini band is a 9-inch looped flat band that is great for targeting the smaller muscles of the hips, glutes, thighs, and shoulders. These bands are versatile, portable and can be added to both bodyweight and weight-bearing exercises to add strength to smaller muscles that may be preventing larger muscles from making major gains.
These bands may not seem like much, but when you add them to certain exercises, the mini bands will work your muscles in a way that conventional movements can’t. When my clients have trouble feeling their buttocks or upper back, putting a band on them will have them making weird faces in no time. In other words, these little objects can pack a big punch into your training.
As versatile and simple as they are, you need to watch out for things that make minimal band exercises less effective. Here we will look at mini band training tips and some common mistakes with popular mini band exercises.
4 Essential Mini Band Training Tips
Since you may not feel the mini-band workout right away, your ego may tempt you to go with a heavier band. But these exercises aren’t 1RM-type exercises, so there’s no need to go too heavy. Instead, it is best to start on the lighter side to ensure good form and a better mind-muscle connection.
Here are some essential tips to keep in mind when training:
- For security reasons: With lower body exercises, pulling the band up over your shoes, around your feet, and into position is uncomfortable. You can do this standing up (or you can invest in a set of snap buckle bands), but it’s best to do this sitting down so losing your balance and ending up in a training fail video doesn’t become an option.
- Shape overstrength: If you are new to mini bands, these will train your muscles differently and make you feel them in a distinctive way. You don’t want to compromise any mini band movements because you feel like you can go heavier. Start light, clove-shaped, and then move on to a heavier band.
- Patience: There is no need to be in a hurry when placing a mini band over your arms and legs. Mini bands tend to roll up and pinch the skin. Trust me when I say this doesn’t feel very good. so it is best to take your time putting them on.
- Don’t overstretch: Like any other band, when they are overloaded, they break. Have you ever had a band slap against your skin? You don’t want to, it hurts.
Now let’s look at three popular exercises with mini bands and fix any potential problems before putting on the band.
