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Proper Use of the Booty Band

Discussion in 'Training' started by Zillagreybeard, Sep 05, 2019.
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Zillagreybeard
Zillagreybeard
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  • Sep 05, 2019
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I’ll preface with this, I don’t like the way a lot of people use these “booty bands”, but when utilized correctly they work very well.
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Recent hot topic in the research world says that band placed around the feet do better at Increasing gluteus activity and less TFL activity than when placed around the knees. Nothing mind blowing when you look at the biomechanics and the reason you are using the band in the first place.
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Lets start with the band at or around the knee. This places an adbuction demand (knees out) due to the band pulling the knees together. This primarily utilizes the small glute medius muscle that is an endurance muscle used to help up keep the hips level during walking. So whats the downfall? This muscle doesn’t need to be “stronger” by adding resistance. It needs to be placed under demand by endurance activity.
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Now the band around the foot. The foot is an extension, and moment arm, from the tibia up the chain to the femur. The band around the tips of the feet place a torque into internal rotation. The same concept as stated above applies. Now the much larger gluteus maximus is asked to fight that rotation by working to externally rotate the hip and down the chain to the feet.
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This is the ideal scenario if you want to maximally challenge the glutes as you work on hip extension against the dumbbell. I added in bringing the toes up off the ground because that makes you consciously keep those feet slightly turned out instead of just mashing them into the ground to stabilize.
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Now that’s how you use a “Booty Band”.

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