3 Resistance Band Exercises

What is a Fitness Cable, exactly, and how do they work?

Sometimes referred to as resistance bands, fitness cables are tubular elastic made from professional-grade rubber that when stretched provide varying levels of resistance. Some cables, such as our sleeved tubing, are encased in nylon sheathing that enhances safety and comfort during resistance training. 

Resistance bands can provide continuous tension but will force the select muscle group to work the hardest at the end of the arc when the band is pulled tight, whereas in free weights the heaviest load is felt at the beginning of the range of motion. Fitness cables allow you to feel resistance in every phase of the movement.

The 3 R’s of Fitness Cables

1. Rehab

2. Recovery

3. Resistance

Fitness cables are a very versatile tool in the fitness world. Lighter bands can be used in exercises to rehab an injury, or in a stretching routine to increase range of motion. Heavier bands can be added to make your workouts progressively harder. Each band is color-coded to indicate resistance level, and by using the Smart Quick Flip Handles, users can create their own multi-level resistance system right at their fingertips.

If you want to add even more variety to your cable workouts, The Kiio fit wall gym can be installed on your wall to enhance your training sessions.

Five reasons to add Fitness Cables to your routine.

1. Protect your joints and muscles.

2. Perfect for traveling

3. Whole-body workout at any fitness or recovery level

4. A cost-effective way to build a multi-level strength training system

5. Easy to learn and safe to use.


3 Fitness Cable exercises to try: 

What you’ll need:

· Fitness Cable + Smart Quick Flip Handles or SMART Sleeved Tubing

· Pole,  small tree, or Kiio Fit Wall Gym

Find a sturdy pole or tree and wrap the fitness cable or tubing around until you find the beginning of the resistance arc.

1. Squat Hold with Leg Lift

Facing the pole/tree/Kiio, sit in a squat position holding the handles of the cable with one in each hand evenly on each side. Balance your body with the weight in your heels, chest lifted, shoulders back. Alternate lifting legs as you hold your body steady using the cable.

2. Rowing

Facing the pole/tree/Kiio, hold the handles with one in each hand evenly on each side. Next, ground your legs and pull back with your elbows while keeping your shoulders down. Return to start position slowly to enhance the eccentric phase.

3. Punching

Facing away from the pole/tree/Kiio, hold one cable handle in each hand with even distribution on each side. The cable should lay on the outside of your arm. Next, lean slightly forward, brace your torso, and extend one arm out, twisting the fist during the extension until the fingernails face the ground. Avoid locking the elbow. Retract back to starting position and alternate arms as you punch in the air. Repeat while keeping the tension steady.

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