10 exercises using calisthenics resistance bands to boost your workout

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Resistance Band Exercises: 10 Calisthenics Exercises to Boost Your Workout

When you're in the gym and you're struggling with an exercise then the easiest thing to do is to simply lower the weight; drop the resistance by taking a plate off the bar or lowering the machine resistance setting. With Calisthenics however you're working with body weight so "dropping the weight" isn't an option (I'm sure I'm not the only one looking at my body and wishing it was!).

There is another option: Resistance Bands.

Resistance Bands are an easy way to assist you when working out or trying out a new technique by supporting some of your weight. In this post, I'm going to show you 10 of my favourite Calistehnics exercises to try with resistance bands.

Note: For the following techniques I've been using a Light and a Robust band from Rubber Banditz - you can find out more about the bands themselves and where to buy them in my Review here.

Beginner Band Assisted Exercises

1. Pull-Ups

Pull ups using resistance bands - calisthenics exercisesPull ups using resistance bands - calisthenics exercises #2

The basic pull-up should be a foundation technique which everybody should be drilling as part of their workouts. If you find pull-ups hard because you're new to them or you're carrying quite a lot of weight, then try using a resistance band to support your weight and help you out.

Once you've got the fundamentals you can also use the bands to help you with more challenging grips such as wide grip pull-ups.

2. Dips

Dips using resistance bands - calisthenics exercisesDips using resistance bands - calisthenics exercises

The dip is another foundation technique you should be putting a lot of effort into as part of your core workout. Simply loop a band over the bars and use the band as a 'seat' to hold some of your weight when performing a dip. Make sure you work hard on your form here; lower yourself down until your elbows are at a right angle with your upper arms parallel to the floor.

3. Press-ups/Push-ups

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I'm hesitant to say this one's a little too easy for the list, but there's always people out there who can't do a press-up! There's also others (like myself) who like to try more advanced press-ups, so try using a band to help you with some of the really advanced versions.

For this you want to attach the band to something above you (I used rings) and then position yourself inside the band so that it the band is underneath your arm pits and supporting your chest.

Intermediate Band Assisted Exercises

4. Dragon Flags

Dragon flags using resistance bands - calisthenics exercisesDragon flags using resistance bands - calisthenics exercises #2

For those of you who have never attempted a Dragon Flag, it's quite a fun exercise to do when working on your abs. Lie on the ground with your hands above your head holding on to a low bar or stable object. Raise your feet together into the air so that your whole weight is on your shoulders with your toes pointing upwards. From here, slowly lower your feet down to the floor but try your hardest to keep your whole body as flat as possible throughout the exercise. Done right your body should act like a hinge, with your abs keeping your body tight whilst your whole body lowers to the ground.

5. Back Levers

Back levers using resistance bands - calisthenics exercises

Back levers are one of the more well-known Calisthenics exercises at the intermediate mark, but many people can take a lot of time to get a perfect form, horizontal back lever. Loop the bands over the bar and put your feet through them to help get the perfectly horizontal position.

This may be easier said than done, so my two tips for you would be:

  1. If possible loop the bar around a different bar to the one you are holding on to (as seen in the photo), that way the resistance is closer to the lower half of your body
  2. Start by getting your feet over the bar first so you are hanging off it by your legs. From here you can re-adjust your grip and you can take a moment to see where the band is hanging so you can place your feet into it easier

Good luck!

6. Front Levers

Front levers using resistance bands - calisthenics exercisesFront levers using resistance bands - calisthenics exercises #2

Similar to Back Lever use the band to help you get a perfectly horizontal front lever.

7. Iron Cross

Iron cross using resistance bands - calisthenics exercisesIron cross using resistance bands - calisthenics exercises #2

The iron cross is a pretty slick looking technique on the rings, but in reality it is much harder than it looks. Loop a band between each thumb and forefinger and then hold it tightly over the rings. Boost yourself up (a Muscle-Up works best if you can do one) and then stand on the band so that as you lower into the technique your head, hands and feet should be shaped like a diamond.

In the photos above the Iron Cross is not at full extension; I found the Robust band was too supportive as it wouldn't let my weight drop the whole way, but the Light band wasn't supportive enough... I'll have to buy a 3rd band!

Advanced Band Assisted Exercises

8. Muscle-Ups

Muscle-ups using resistance bands - calisthenics exercisesMuscle-ups using resistance bands - calisthenics exercises #2

Before trying a muscle-up make sure you fully understand the technique by reading How to do Muscle-Ups using Rings or How to do Bar Muscle-Ups. Try a heavier band first to get to grips with the actual movement, and then move onto a lighter band to focus on building your strength and form for this technique.

9. One Handed Pull-Ups

One handed pull ups using resistance bands - calisthenics exercisesOne handed pull ups using resistance bands - calisthenics exercises

Bands are a great piece of kit to help out with your one-handed pull-ups because they let you easily vary how much assistance you need. Even better, because you only need a small amount of band to hold onto, you can either loop it over the bar once or double it up by folding the whole band over the bar to give yourself extra variations in assistance.

 If you have a chin up bar at home then this technique is great for adding a bit of variety into your home workout.

10. Human Flag

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Human flag using resistance bands - calisthenics exercises #3

The Human Flag is a complicated but impressive calisthenics technique which requires plenty of practice. A dedicated post could be written to this, but since we're talking "Advanced" exercise I couldn't help but throw it in.

Loop the band at about head height on a bar (or wall rungs if you have access to them), and then hook one foot through the other end of the band. From here when you swing up and into the Human Flag the band should be able to support some of the leverage weight to help you get a feel for this technique and hold your Human Flags for much longer.