If that
ain't the strangest name for an exercise...
We'll,
I suppose I've come up with stranger!
This
one has 4 different variations I'm going to show you - basically,
you're going to do what the title says...you're going to
attach bands to a solid object and onto yourself and crawl
on the floor against their resistance.
Sound
crazy? Have a look first, then decide :)
First
off, here's some info on the bands. I get my training bands
online (click
here to see where I get 'em).
For
attaching bands onto a solid object, I use what's called
a Bale Hitch. You basically pull one end of the band through
it's own loop. These pics are taken on a chin-up bar but
it's the same concept when you attach them to any similar
object like a vertical pole, for example (which is what
we'll be using for these exercises).
The
first step is attach two bands to a solid object down near
the floor. I'm using the upright pole of a cable cross-over
machine but anything solid will work, like a machine or
power rack, for instance. These two bands are both looped
onto the same solid object.
Band
Crawling 1 - Bands On Knees
The
first version is knee by taking that initial setup and looping
the bands over your knees. Once the bands are looped over
your knees, start crawling forward.
Obviously,
the further out you crawl against the bands, the more tension
you'll get!
Just
crawl forwards and backwards a few time and you'll be toast.
I'm using medium bands for these (the dark blue striped
ones, if you have a set of those same bands).
This
is an excellent one for targeting the lower abs and hip
flexors.
This
variation is also going to involve the bands on your arms
- instead of holding them in your hands, you're going
to loop them over your wrists. The reason you won't hold
them in your hands is because your grip will give out
and you'll lose the bands before your abs are fully worked.
So
kneel down facing away from where the bands are hitched
then loop the bands around your wrists.
Now
just walk your hands away!
To
start with, I'm pushing against the foot of the machine
with my feet. Then I crawl forward a bit to get more tension.
This
comes at the abs with a different type of tension (pushing
instead of pulling) and hits the shoulders, too.
This
last version is very similar to the first one in that you're
going to loop the bands over your knees. The difference
here is that instead of crawling forward, you're going to
perform an explosive start movement, like you see sprinters
doing off the blocks.
Loop
the bands around then move forward a bit to keep tension
on the bands so they don't slide down your legs.
Then
EXPLODE forward like that sprinter out of the blocks! Since
you've got bands on, it won't quite that fast but you should
try and power forward for sure!
The
other difference from you and a sprinter is that you're
going to be crawling while you're exploding :) - still on
your hands but up on your feet this time.
Go as
far forward as you can and make sure the things you're anchored
onto is SOLID. Explosive starts aren't as effective if you
pull a wall down behind you or something. Or if you tie
onto a heavy dumbell and you slingshot that for a cold steel
enema...use something that's not going anywhere!
Do as
many of these as you can while maintaining explosiveness
- when you start to lose that burst, end the set. No need
to drag it to total fatigue - it won't be as effective in
training your body for explosiveness.
