Using Hanging Band Technique to Build Serious Shoulder Stability
The use of hanging band technique for shoulder rehab and performance gains has become very popular on my various social media accounts and for good reason….this training tool works! While I’ve used this throughout the body, I’ve found the athletes that I work with respond very well to utilizing this tool for the shoulder.
By hanging weights from resistance bands, the instability of the movements is drastically increased. Therefore, the athlete’s neuromuscular dynamic control is greatly challenged.
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There are three great benefits of hanging band technique:
- More controlled movement patterns / better technique (as moving fast or uncontrolled will make completion of the lift impossible)
- Increased proprioceoption demands (making it a great progression in injury rehab for problems related to instability)
- Strength gains due to the large motor unit recruitment that the exercises demand and increased time under tension
Here are a few of my favorite hanging band drills specific for the athlete needing increased shoulder stability, in approximate order of progressions:
Single Arm Press
The single arm press is a great place to start as the athlete can really focus in on the one working arm. Motion is slowed down compared to traditional overhead pressing and as you can see there is some increased stability demands (but not as much as the variations to follow).
@unchainedphysio demo hanging band shoulder press' which are a great way to train neuromuscular control through shoulder elevation. —————————————————– TheBarbellPhysio.com Improving the worlds of athletic performance, injury prevention, and rehabiliitation. #CrossFit #wod #mobility #fitness #weightlifting #functionalmovement #charlottefitness @ClinicalAthlete #ClinicalAthlete #BulletProofMobility #unchainedpotential #thebarbellphysio
Hanging Band Press and Overhead Squats
Using a PVC pipe as shown here (or standard barbells or advanced equipment such as the Bandbell) will shock you at how difficult these basic exercises can be with light weight! If your overhead squat is suspect at times, this variation will make you dial your technique in!
Behind the Neck Press
Before the internets goes crazy…behind the neck press can be a bad movement for some athletes, but for many this pressing variation will go a long ways towards long term shoulder health and injury prevention. That’s why elite lifters use BTN Press’ all the time. The hanging band variation will let us load this pattern with slightly less weight but still training the neuromuscular system to develop control.
THIS is how you rehab shoulder instability problems. Those easy banded rotation drills have a place in rehab but not in those with serious sports aspirations. Need serious strength and stability work for guys like this! #Repost @crossfit_albemarle with @repostapp. ・・・ My first time going overhead in 5 weeks! An injury at work ended my open run before it started…Thanks to @thebarbellphysio and @unchainedphysio for all their torture!! Let me return the favor with an invite to our Saturday Team WOD, we start up at 1000 😄 #crossfit #crossfitcommunity #gettingstronger #brt #itstheleastyoucando #crossfit #mobility #thebarbellphysio #unchainedphysio #mwod #clinicalathlete @clinicalathlete
Physical Therapist Aaron Swanson showed me this variation, which I love in the clinic. The increased bounce from this variation takes stability demands to another level.
I love the band suspended kettlebell lifts. I first learned about them from @thebarbellphysio As a kettlebell lover and someone who believes in unilateral training, I came up with this variation. I like the banded suspension because it adds a dynamic component to the beginning and a rhythmic stabilization at the end. #pushpress #lift #getstrong #movebetterfeelbetter #Movement #overhead #stability #kettlebell #SaveYourToesUseAStrongBand
Bench Press with The Yoak
The Yoak provides an incredibly difficult and versatile tool for stability work. I really like this bench press variation.
PVC Overhead with Pertubations
I think when I came up with this variation I must have been mad about something cause it is just mean…but tons of fun if you aren’t the athlete! Having a partner provide extra pertubations while you hold a bar overhead is a killer stability workout. This drill was instrumental in helping this athlete overcome a serious shoulder instability problem and get back to CrossFit.
This was a fun way to challenge shoulder stability! Late rehab for shoulder instability in CrossFit athlete @crossfit_albemarle @unchainedphysio —————————————————– TheBarbellPhysio.com Improving the worlds of athletic performance, injury prevention, and rehabiliitation. #CrossFit #wod #mobility #fitness #weightlifting #functionalmovement #charlottefitness @ClinicalAthlete #ClinicalAthlete #BulletProofMobility @CrossFit_weightlifting #thebarbellphysio
Anyone whose followed my work for a while knows how much I love carries for rehab and performance. The following videos show some great variations of single arm and double arm carries using hanging band technique.
Two more great shoulder stabilization drills with kettlebells and resistance bands. With @crossfit_albemarle and @unchainedphysio thanks @andrewmillettpt for this one —————————————————– TheBarbellPhysio.com Improving the worlds of athletic performance, injury prevention, and rehabiliitation. #CrossFit #wod #mobility #fitness #weightlifting #functionalmovement #charlottefitness #thebarbellphysio #BulletProofMobility #heavysquatsfixeverything #masterthesquat #physicaltherapy #physiotherapy #sportstherapy
#12daysofcarries Day nine: Overhead banded carries. Today get’s rough. The bands make the weight super unstable, resulting in a killer shoulder and upper back workout! —————————————————– TheBarbellPhysio.com Improving the worlds of athletic performance, injury prevention, and rehabiliitation. #CrossFit #wod #mobility #fitness #weightlifting #functionalmovement #charlottefitness #CLTfitness @ClinicalAthlete #ClinicalAthlete #BulletProofMobility #kettlebell
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