♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our own opinion, Bob.
- You've probably seen that for a couple of years.
Today we're going to talk about
top 10 reasons why resistance bands beat free weights.
- Whoa, that's a strong statement, Bob.
But you know, free weights are likely
the most common resistance type of exercise over time.
But resistance bands are making a strong run.
They are and there's some real good reasons for it.
Not to say they're better than steel weights.
- But they're different.
- They're different.
And there's some advantages that they have
that you cannot get with steel weights.
So that's what we're going to talk about.
As a matter of fact,
there are people who use both and combine them.
So they get the maximum workout that they can.
- Best of both worlds.
- Absolutely, Bob.
- Should we start off with reason number one Brad
or what do you want to do?
- Well, I've got 10 reasons here that
I don't know if that's in order.
- Okay.
- It's going to depend on the individual.
- It's not like we're creating a crescendo here.
- Right.
Whoa, crescendo.
You've been studying over the weekend.
All right, so the first one is
they offer progressive resistance,
which weights do not offer that.
They offer the same resistance.
- For the same weight.
- Unless you're working a machine like the Nautilus.
That's a different story,
but we're talking about free weights.
So for example.
- You need to explain yourself.
- Yep so, if I'm doing my bicep curls like this,
as I come up right here,
it's offers the most resistance
because of the distance from the elbow.
- The physics of it.
- The fall complaint.
And as I get up here,
it's less and it's easier.
- It's actually easier, right.
- We would like it to actually get more difficult
as we get forward.
So with the resistance band,
that's exactly what happens.
I'm just going to, you know,
as I get further-
- The higher it goes, the harder it gets.
- It is.
It's just the nature of bands and that's the beauty.
One of the beauties of bands.
Now one thing you can do is
you can combine it with a loop
and you can actually go like this
and I'm going to step here.
Oops.
Put that over.
And now I have free weight
and as I get up it's stronger, yes.
So this is really an ideal way to do some resistance.
- You could do this with bench press.
You could do it squats.
You can do it with a lot of different things.
- It can get challenging.
Cause you have to figure out a way to attach the band.
- You'd probably need a big band,
a big loop bend.
- Yeah.
We're not going to get into detail about that,
but it was something that some people definitely work with.
- You know,
is this at the point where you might have mentioned,
like if you step farther away,
the resistance increases are not?
- Sure we can do that, Bob.
But,
and well, let's add that in with the next one.
- Okay.
- The big advantage I find with resistance bands
is they offer resistance,
whether it's vertical, horizontal,
45 degree angle, all over,
whereas you know, iron weights,
it's strictly vertical.
Unless you have a cable system
and that gets more complicated,
just because you have to have
quite a piece of equipment for it.
So let's talk about.
- It's infinite.
You can do resistance from different angles
and you can get every angle that ever was known to mankind.
- Well Bob, I'm going to actually show curls.
Curls with this,
typically we're going standing up.
- Going up against gravity.
- Right.
Right.
So now with this band,
I'm going to show curls at a 45 degree angle
with the wall anchor.
We have to have something to anchor the band to.
Not a big deal.
And we'll go this way.
- Sure.
- So we can do this.
And now we're going to get to Bob's point.
If I want more resistance,
I just simply step farther away.
- As opposed to pick up another weight,
another dumbbell,
and have like 30 dumbbells.
You know what I'm saying.
- I hear you, Bob.
Now the next thing,
this is the way I do mine at home.
I'm going to use horizontal resistance.
I lay down here and I get perfect form.
My posture is perfect on the floor
and I can really do this.
And I just inch myself this way.
- And now he's isolated the muscle too.
He's not able to use the body to help.
So all the work comes from the muscle itself,
the bicep muscles.
- Exactly.
And of course,
naturally I can go vertical just like the standard.
- [Bob] Sure. - [Brad] Like this.
- So I got three different planes with the curls
and I could get more if I got creative.
- So number three,
bands need dual large steel benches or standing racks.
- Right.
- Which, you know, if you're in an apartment,
it could be a problem.
- A little plastic anchor.
Very easy.
- Or you could, it actually has a door attachment.
- Exactly.
- [Brad] Exactly. - [Bob] Works with that too.
- Where did that go?
I just saw it.
- I think it's over there.
No, it's right here.
Oh yeah.
This comes with all the bands
and you do not have to have a wall anchor,
just need a door and that works out very well.
Okay, cool.
What's the next one, Bob?
- Next one is.
- What number are we on?
- We're on number four.
- [Brad] Ah, the cost. - [Bob] The cost.
- Significantly less.
- Yep.
- Yep, if you get a whole set of dumbbells,
you need a dumbbell rack,
and they're heavy.
They're just cheaper.
The bands are cheaper.
- If you're cheap bastard, this is the thing for you.
- And that's me.
- Oh, I'm sorry, this is a family show.
- Yeah, that's right, Bob.
That's a thing.
I think we're losing our filters.
The aging process.
- That's right.
- The filter is going.
- Just let it fly.
You don't even think about it.
- Easy to travel with.
This next weekend,
I'm going away for the weekend.
- Even this little thing,
put this in your bag.
- Especially if you need you know, four or five set of them.
Where I'm just going to take my loop bands
with me this weekend.
Very, very handy dandy.
We've got some videos just on that alone.
Let's go to the next one.
- Sure.
- Superior for balance and proprioception.
- This is a biggie.
This really,
as you get older and your balance becomes an issue,
you want to have resistance in upright position
and test your proprioception and balance in that position.
- This is one that works to hip abductors
and I'm doing it while I'm walking.
And it's a really,
just an example of way to work that.
And the other one is,
here let's take this,
Now I do have
a link on my ankle and I'm going to put this.
- He's got a cuff on his ankle.
- Yeah a cuff, that's it.
And then, you know,
here I'm going to work my balance
while I'm working my hip muscles.
And you can see I'm going to use a stick for balance.
If I'm going to get a little cocky,
I'm going to go this way
and we can work all four directions.
And this is hard to replicate
doing something like this with weights.
- No matter what exercise you're doing,
if it's attached to the wall,
you're working your core and your balance.
- Oh right, yeah.
Yeah, it's just in here.
- I remember my neighbor came over,
he came over for a video and we were filming him
and he started doing this.
He loses his balance right away.
- Well you probably pushed him.
- Well, no I didn't.
God of the son's truth I didn't.
- Anyway yeah, so they are wonderful for balance, you know.
Well let's go on to the next one.
- Next one.
High level athletes are using bands more and more.
Tom Brady, quarterback for Tampa Bay Buccaneers
is a good example.
- I think you could call that a high level athlete.
- I would say the greatest of all time football quarterback.
- Yeah, it's you know,
when you're dodging, you know, balance.
- Right.
- Speed, strength.
Everything is involved at that position.
- The big things is they want to maintain supple muscles
while getting the muscles strong
and be able to react and move.
- As a matter of fact,
TB 12, he has fitness centers.
- I got the book right here.
- Yeah.
You look for the book,
but in the book they describe when you walk into
one of Tom Brady's fitness centers,
where oftentimes you hear metal clanking
and these steel plates banging around,
it sounds cool and tough.
But in these is quiet.
- Right.
- Because they've got resistance bands.
You know, maybe they,
someone lets go and snap someone.
They say, ow.
(both laughing)
- What is Tom,
like 85 years old?
No, he's 44, right?
- I think that is.
I believe he is this year.
Oh.
- No need for knee or wrist straps or back belts.
- Right.
Yep.
You really don't need a particular, you know,
I can't imagine.
Maybe you could use the back belt
depending on if you had a bad back.
This is one of my favorite squatting things
where I go like this.
But you really,
you almost have to have proper mechanics
to do it right with a band,
it kind of in promotes good body posture.
- Now we gotta be honest here.
You can't use resistance bands to create huge bulk
where you know, you can bench.
- Bob, that's not on the list of 10.
- I know.
- That'd be a different video.
But no, you're right.
If you're going to want to become the Hulk.
You know, you might combine them.
- But for athletic performance,
this is where you want to go.
- I agree.
But yeah.
So yeah, I'm not saying there's anything wrong at all.
I think, you know, weights are great.
But these are some things that people may not
have thought about.
- Number nine, less space in home is needed
for complete body workout.
- [Brad] Absolutely. - [Bob] So, this is true.
- I have this in a bedroom.
- Yeah.
You're talking about-
- The wall anchors. - [Brad] The anchors.
- [Brad] I have mine.
It just takes
you know you need a little space out
when you're working with the bands,
but it doesn't take any space at all
once you've set it down.
- If you want to hook it up to the door,
you can hook up to any door
as long as somebody doesn't go through the door
while you're on it.
- Put of put a little sign on there.
Door in use.
- Yeah there you go.
- Keep away.
Especially if you've got kids running around.
Like they're going to stop and read that
when they're chasing each other.
Anyway.
- And then another advantage.
What I think is a huge advantage, Brad
is you can get sport specific strengthening.
- Exactly, Bob.
As a matter of fact,
I want to show something
that maybe people haven't thought about,
but you can do swimming.
Which I'm a swimmer.
- And this helped you, didn't it?
- Yes it did.
So what I'm going to do.
- This is a good one, Brad.
- I'm going to hook this up here.
I usually I use a ball or you can use a stool.
- Right.
- And you get one it.
You know so your body's in the same position
as when you swim
and then you've got some nice resistance here.
This only happens when I'm doing it on video.
Goes much smoother at home.
Anyways so we're just working that same motion
and I can easily make it more difficult by going forward.
And I can actually work on my high elbow come up forward.
- Didn't you improve your time?
- Oh yes, Bob.
When I started banding, this was no kidding.
I was shooting maybe and I'm not a fast swimmer,
but 90 seconds for a hundred meters,
a hundred yards.
And I cut down to 1:12,
no 1:14 was my fastest.
So I cut like 12 seconds or 14 seconds off.
- Wow.
- After I started banding.
- But you can do boxing.
You can do, you know, tennis.
You could do it.
- We did have that video of the boxer.
- [Both] Yeah.
- Not the song, but you can work the uppercuts.
Boom, boom, boom.
- You got resistance with every shot.
- We did a video on all the different sports.
- Right.
- You could be specific with.
That was about four years ago.
- Well it was, yes.
- Oh is there more?
- I think that's it, Brad.
But we've got to talk about the giveaway.
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please take a second to subscribe to us.
We've provided videos, how to stay healthy and fit
and we upload every day.
- Every day.
- Also go to bobandbrad.com,
go to the giveaway section.
This week we are giving away a mattress.
- [Brad] It's a doozy.
- [Bob] Oh my gosh,
can you believe that?
This is a sleep elevation mattress,
700 tiny mattresses with air channels.
Keeps it nice and cool.
- Does this sound like a commercial?
(Brad laughing)
- It's very comfortable.
I will vow.
I will vouch for that.
- And we really are,
at the end of the week,
we're going to give one away
and they're going to ship it right to your house
if you're the recipient.
- They have all the different sizes
and this is just a sample of one that,
and yours will come covered up.
- Right.
- Anything else you want to say?
- No, I'm very happy.
- Check out our podcasts by the way.
- And be careful with everything that you do.