Mini Bands vs Handled Bands
It can be difficult when you show up for a workout and don’t have the equipment needed. Today I’m going to discuss modifications for bands; what to do if you have mini bands but the workout calls for handled bands, and vice versa.
Mini bands and handled bands each have their strengths and weaknesses. For mini bands, they are super lightweight and fit around your legs, ankles, or arms. This makes them ideally suited for moves that require abduction, like leg raises or arm separations. However, the length of the band can make them a lot more challenging for movements like presses, curls, and lunges.
Handled bands utilize different anchor points to accomplish many different moves…lat pulldowns, curls, lateral raises…these are all pretty easy to set up. Where things get tricky are primarily with lower body resistance, especially moves that require the resistance to wrap around the legs.
Another concept to keep in mind is the anchor point, that is, what creates the tension in the band. For a mini band, the tension will come from the anchor point being your other hand or foot. For a handled band, you will often step on the band, or wrap it around something sturdy.
Below I’ll discuss some basic movements and discuss how to modify between the two band systems…
CURLS
Handled band: both arms curl, anchor point under foot
Mini band: single arm curl, one hand anchor point at waist
TRICEP EXTENSION
Handled band: Foot is anchor point
Mini band: Hand at shoulder is anchor point
LAT PULLDOWN
Handled bands: Anchor point high (in door)
Mini band: Hand overhead is anchor point
SEATED ROW
Handled bands: band secured around vertical support
Mini band: Foot used as anchor point
SIDE LEG RAISE:
Mini band: band looped around ankles
Handled band: band looped around low anchor point
CLAMSHELLS
Handled band: wrap and secure band around legs, above knee
Mini band: Loop band around legs, above knee
Want to learn more? Check out my YouTube video for further discussion and more moves!