The resistance bands are simple rubber tubes, which provide resistance by stretching of the elastic rubber. It is that simple.
The only drawback with most of the resistance bands is the inability to grip the bands as possible in the case of dumbbells and barbells.
However, if we can attach handles to these elastic rubber bands, that will take your workout to the next level.
Here I am going to provide you the best possible ways to attach handles to the three major types of resistance bands as under–
1) Tube resistance bands –
2) Power loop resistance bands-
3) Therapy style resistance bands –
Further, I shall also provide some tips on making homemade resistance band handles.
So how do we attach handles to the resistance bands? There are different types of techniques for attaching handles to the resistance bands, depending upon the kind of resistance bands you are using. In the case of power loop resistance bands and therapy style resistance bands, we can use existing handles and a pair of ankle cuffs provided with the tube resistance bands kit for attaching with these bands. Alternatively, a couple of hand towels or an iron rod may also work for this purpose.
Here is the index of what we are going to learn through this article-
Why we should be attaching handles to the resistance bands.
How to attach the handles the tube resistance bands.
How to attach the handle to the power loop resistance bands.
How to attach the handle to the therapy style resistance bands.
Ready to use resistance band handles available in the market.
My final opinion.
❝ Hi, I am Ravi, your companion, and a passionate fitness athlete, cyclist, runner, gym enthusiast who just loves the concept of resistance bands for their extreme flexibility. I have been using resistance bands as one of my primary fitness equipment for the last many years. ❞
Let us begin-
Why should we be attaching handles to the resistance bands?
Holding resistance bands directly in hands is a very unpleasant experience while doing high-intensity exercises, especially in the case of tube resistance bands.
Here are some of the reasons you must be attaching handles to the resistance bands-
1) To avoid the chances of skin allergy-
You may develop skin allergy by keep using the resistance bands directly in the hands over the long period. Over the persistent exposure to the latex rubber, the skin can become reddish, and allergy may rapidly be transformed into a life-threatening infection if ignored as also shown in the picture below –
In my opinion, it shall be best if you can avoid direct contact with the latex rubber of resistance bands to the extent possible.
Another option to avoid skin allergy, especially for people suffering from latex allergy are non – latex resistance bands.
? For detailed pros and cons of non-latex and latex rubber, do read this article – Latex vs. Non-Latex resistance bands – which is the best material to choose?
There are many other ways of coming into direct contact with the latex rubber.
For example – you may have to anchor the resistance bands below your feet for exercises such as biceps curl, chest press, lunges, etc. as shown in the above picture.
2) For simulating exercises of dumbbells and barbells
The Resistance Bands are similar to the dumbbells and barbells in the way that you can design your workouts with no reservations. The primary benefit of using dumbbells and barbells is the ability to use them right out of the box by gripping handles comfortably in hands.
However, some of the resistance bands types do not come with the pre-built handles such as therapy style resistance bands and power loop resistance bands.
Having foam handles at the ends of resistance bands improves the experience with resistance bands to a great extent.
Here is the picture showing resistance bands simulating the exercises performed with dumbbells –
3) To reduce the chances of slipping from hands-
After snapping of resistance bands, the slipping of bands from the hands and feet is the second most common reason for resistance bands -related injuries.
The resistance bands are made from an incredibly smooth and soft rubber material. As such, there are high chances that resistance bands may slip from the hands and bang on the face under full tension during resistance training.
So, it makes sense to use accessories such as ankle cuffs, door anchors, and handles wherever you need while doing resistance bands exercises.
? To know complete details about the safety precautions while doing resistance bands exercises, do bookmark this article – Are resistance bands safe – best practical tips.
How to attach handles to the tube resistance bands-
The tube resistance bands are the cylindrical hollow tubes made out of latex rubber or non-latex rubber. The tube resistance bands are incredibly uncomfortable while holding with hands due to their narrow design.
That is the reason tube resistance bands come in the form of a kit with accessories such as ankle cuffs, door anchors, and a pair of handles.
Such accessories (as shown in the above picture ) can be attached or de-attached from the tube resistance bands with the help of clips on both ends of these bands.
So it is relatively easy to connect handles on either side of tube resistance bands. Further, we can attach multiple tube resistance bands on the same handle, increasing the resistance numerous times without having to buy the next higher resistance level bands, as shown in the picture below.
The Tube Resistance Bands are the most practical type of resistance bands which can be used to simulate all the exercises of dumbbells and barbells in infinite plains of movements.
These bands are suitable for both beginners and intermediate athletes. Do not forget to include them in your fitness arsenal.
How to attach handles to the power loop resistance bands-
The power loop resistance bands are entirely different in design from tube resistance bands. They do not have any radial ends to attach accessories. However, due to the flat loop design, they are comfortable while holding hands.
However, there may be some exercises where you would wish to have handles attached to the power loop resistance bands.
Take an example of deadlift, squat, and leg press where the intensity of exercise is so high that the extra-wide design of these bands doesn’t help much in providing a comfortable grip.
Here are the three different methods of attaching handles to these power loop bands-
1) Using an existing handle with D-Ring and a clipper –
If you are already having a pair of handles for use with the tube resistance bands, then you can also use them for tying with power loop resistance bands. For attaching the handle to the power loop resistance bands, you will need the help of a clipping tool.
Here are the steps-
a) Clip the clipper to the one side of the power loop resistance bands.
b) Now use the same clipper to clip over the handle.
c) You can repeat the above steps for attaching another handle to the other side of the power loop resistance bands if required.
Attaching handles to the power loop resistance bands not only improves the handling but also increases the length of the power loop band for specific exercises.
Here is the picture showing shoulder exercise using power loop band having handles attached using clippers –
|The Power Loop, resistance bands come in a wide range of dimensions depending upon the resistance. The above method of attaching handle directly to the resistance bands works where the resistance bands are of lesser width and clipper is large enough to accommodate the band.|
2) By using ankle cuff, along with the handle having D-ring –
This is the universal method used for all sizes of power loop resistance bands, unlike the previous way. Here, we also make use of ankle cuff in addition to the resistance band handle.
The detailed steps are as under–
a) Wrap the ankle cuff around the power loop resistance bands as tight as possible.
b) Now attach the ankle cuff to the handle with the help of clipper
Here is the picture showing resistance band exercises by using ankle cuff handle with power loop bands –
Some of you might be worried about the stability of ankle cuffs in the set-up mentioned above under extreme conditions during the resistance training.
If the ankle cuff, when wrapped around the ankle, can sustain the pressure of exercises with resistance bands, then they can undoubtedly handle the force exerted in the suggested set-up during high-intensity resistance training.
If you do not have a clipper, then you can directly attach one end of the power loop resistance bands to the handle by making a knot as shown in the picture below –
However, due to sharp bends used while making the knot, there is a high chance that with time, the resistance bands might get cracked with persistent pressure over the knot. So if possible, do arrange a clipper for attaching the handle to the ankle cuff or the power loop resistance bands.
3) By making using an iron/steel rod instead of the handle-
If you have just bought a pair of power loop bands without any accessories, then you must be wondering about the alternatives. If you may find a piece of steel/iron rod unutilized in the storeroom then, that rod can be put to some work for resistance bands.
Here are the instructions for using steel rod with the power loop resistance bands-
Just pass the iron rod through the one end of power loop resistance bands. Now, simply use the set-up for doing several exercises for the lower and upper body as you would have been doing with the barbells.
Just, in case you do not have a good quality steel rod or an iron rod, you can also use a hand towel, a very commonly found in houses. Pass the hand towel through the one end of the power loop resistance Band as shown in the picture below –
Holding a towel is, after all, more comfortable than holding the power bands in the hands during exercises.
How to attach the handle to the therapy style resistance bands-
The therapy style resistance bands are quite similar to the tube resistance bands in terms of that both have radial ends. However, the therapy style resistance bands are just the extra-wide rubber sheets with open ends.
Here you do not have clips to attach these bands with the handles. Luckily, the process of attaching handles to the therapy style resistance bands is pretty straight forward.
- Simply pass the one radial end of this band through the D-ring of the handle.
- Now, tie a tight knot of the therapy band around the D-ring while ensuring that the knot is strong enough to withstand the stress produced during exercises.
If you do not have the handle, then you can make two small loops on both sides of therapy style resistance bands. Then pass the hand towels through the middle of both loops. Tighten the loops over the hand towels to prevent the bands from slipping as shown in the picture below –
Now, you can use these hand towels as handles with therapy style bands for various resistance bands exercises such as bent-over triceps extension, biceps curl, shoulder press, rowing for toning of the complete body.
Ready to use resistance band handles in the market –
The above techniques of attaching handles to various types of resistance work reasonably well. However, you would be surprised to know that there are some unique handles explicitly built for certain types of resistance bands.
There is no harm in buying them instead of using the above methods.
Here are the few of such customized resistance band handles available in the market –
- Handles with D-ring – There is nothing new in these handles. Often, you receive them as a part of the tube resistance bands kit. However, you can also buy them separately. Check out such resistance bands handles (for purchase as a separate unit) provided by the Unique Addict Store here. Use them with all the three major types of resistance bands, as suggested in this article.
- Handles with buckles – These innovative bands have been specially crafted for use with therapy style resistance bands. Just pass the one end of the therapy band through the two-step buckles of these handles and pull the strap to tighten the buckles.
The mechanism is very similar to the buckles used in the belts at the waist level with the trousers.
The primary benefit of such handles is the ease of clasping and unclasping the therapy bands without the need for tying the knots.
Here is the one such innovative resistance band handles sold at Unique Addict store for your reference, please.
My final opinion –
I faced several challenges while working out with therapy style exercise bands and power loop bands due to the absence of handles. Over the years, I came out with the above way outs, which made my life easier till the point I was missing the tube resistance bands kit.
If you are the person who relies only on therapy style resistance bands or power loop resistance bands without any accessories, then I would suggest you buy a tube resistance bands kit, including attachments. The tube resistance bands are extremely useful for all ages of people and fitness levels.
In my view, the above techniques work great for occasional use only. If you are about to use handles with resistance bands at least 2 to 3 times, there is no reason not to purchase the tube resistance bands. The dedicated bands with detachable clips and accessories make much more sense in the long run.
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