7 Resistance Band Exercises | Strength and Conditioning For Triathlon

– Strength training isn’t just about throwing big weights around. It’s also important to work
on those finer movements that activate muscles,
and give you control and stability around your joints. Which is where this thing comes in. The theraband, or resistance band. Now it may not look like much, but it does a heck of a lot. And the nice thing with it is, it’s cheap, and it’s easy
to take anywhere you like. Now, you may have seen these before in a variety of different colours. And that’s not for looks. It’s actually for varying resistance. So here are a few useful exercises that you can do with a
theraband for triathlon. Okay, let’s start with
some shoulder exercises. These will help to prevent that
dreaded swimmer’s shoulder, as well as improve the
catch and pull phase of your stroke. Simply loop the theraband
around the door handle or rail, as I am. Stand back to put some
tension in the band. And now you can perform some exercises. First up, we have the
rotator cuff exercise. Stand tall with your shoulders set back to a neutral position. Holding the theraband, bring your elbow directly out to the side, and in line with your shoulder. Start with your forearm
parallel to the ground, then rotate your forearm as
far as you can to vertical. Make sure it’s a slow
and controlled movement. Then, rotate your arm back
down to the starting position. A good starting point is two or three sets of 10 repetitions on each arm. Moving on, now for a similar exercise. The external shoulder rotation. Stand side-on with your
elbow tight to your side at a 90 degree angle. Again, we’re going to
make controlled movement out to the side, as far as you can, without losing form. Perform 10 reps, then switch arms, and repeat through two to three times. Next up, we’re gonna switch things around, and do the internal shoulder rotation. It’s the same controlled movement, but this time inwards. Gonna start with our hand facing outwards, and we’re gonna rotate
inwards as far as we can, in a controlled movement. Again, perform 10 reps,
then switch your arm, and repeat through two to three times. The clam exercise focuses
on your glute muscles, which actually tend to be the cause of a lot of lower limb injuries. The issue is, when the
glutes are too weak, or simply don’t activate. Which is hardly a surprise
considering most of us spend a whole day at work, sat at a desk, very rarely using our glutes. To do a clam, you need
to lie on your side, knees bent, and soles of your feet in line with your spine. Make sure your hips are level, and not tilted too far
forward or backwards. Now, perform a clam by
lifting your upper knee by using the glute muscle. Lift the knee as high as you can with control, whilst holding your form. Now for the lateral walk, which is also called the monster walk, and you’ll see why. Loop the band just above your knees, or just above your ankles. Keep your back straight, but put a slight bend in your knees. Now start to step laterally, always keeping tension through the band. And then repeat back
the opposite direction. I come from a swimming background so I have quite floppy ankles, so this is something
I’ve done quite a lot of. This exercise will help to
improve your ankle strength, and stability. Okay, place the band around
the outside of your foot. Then, rotate your foot, from the ankle, pulling against the band. You should feel it down
the outside of your ankle, and the lower leg. Then, place the band around
the inside of your foot. Again, rotate your foot from the ankle, but this time inwards. You should feel it down
the inside of your ankle, and the inside of your leg. Obviously you can attach
the other end of the band around something sturdy, or you can attach it
round to your other foot, as I’m demonstrating here. Now for the hamstring curl. Hold the band around the foot of your non-working leg. Or, around something strong. Then, attach the other end of the band around the ankle of your working leg. Lying on your belly with
your legs outstretched, bend the working leg from the knee, as if you’re trying to kick your bum. As with all the exercises, keep it controlled and smooth, then slowly lower the leg back down. Repeat this through 10 times
on one leg, then switch, and repeat through two to three times. So there we go. There’s some great exercises that can help to keep you injury free, and improve your triathlon performance. If you like this video,
give it a thumbs up. And to see more great videos like this, just click on the globe
to subscribe to GTN. And to see some key stretching exercises with Heather, just click down here. And to see our trail running video, just click down here.

19 Replies to “7 Resistance Band Exercises | Strength and Conditioning For Triathlon”

  1. It's a good exercise but I would never give anyone a blue band to work on rotation in shoulder. Especially if you before have any problems with it! It's a small sensitive muscles so it's super important to work on them but start slowly, more often but less resistance (yellow or maximum red band) and then build up.

  2. For those who did not get what it's about, and this is not about body building, please read the GTN description. The description is about neuro-muscular coordination and engagement, so the video will help you with that.

  3. Another great video! Could you maybe do one where you go through a few things triathletes could do in a gym for s&c? Make the weights area a bit less confusing and intimidating for us skinny triathletes

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