Here I have provided the best possible safe and secure ways to tie two resistance bands together.
This is the step by step tutorial aimed at reducing the twisting of elastic workout bands to the minimum possible.
So how to tie two resistance bands together?
There are several ways to tie resistance bands together. However, the safety of rubber material is the prime concern.
Let me first brief you on the reasons why we may need to tie two resistance bands together.
Why we should be tying two resistance bands together?
If I talk in layman language, the purpose of tying the knot is to achieve some things we can’t achieve from individual resistance bands.
The purpose of tying knots varies for the kind of resistance bands you use.
Take an example of therapy style resistance bands. Here you may need to tie the therapy band to form a closed loop for doing biceps curl, abduction, addiction, clamshells, and lunges.
In the case of power loop resistance bands, the purpose of tieing can be to connect two power loop resistance bands to increase the length of loop bands. Such kind of arrangement may be needed for doing dynamic exercises with partners during athletic training
Knots may also be required in the case of cylindrical tube resistance bands. However, such an arrangement is rarely required.
➡ If you are completely new to resistance bands types, do visit this highly informational article – Types of resistance bands and their uses with great visuals.
So I will explain to you some of the best ways to tie knots for therapy style bands and power loop bands.
How to tie two power loop resistance bands together?
There are three ways you can tie two power loop resistance bands together as under –
Traditional Single Loop Twist Method –
This is the most ordinary way, people tie two-loop exercise bands together.
Here we are making use of power loop bands of two different colors for easy understanding.
- Here you hold the one end of red color power loop band in your hand while the black color loop band is laid down straight. Then, you overlap one end of the red color loop band over the black color power loop band.
- Now, move the other end of the red loop band through the overlapped area of the bands.
- Tighten the knot by pulling the other end of the red color resistance band you just passed through the overlapped area while holding the black power loop band in its place with another hand.
Pro and Cons of single loop twist method –
The major advantage of this kind of knot is that it is extremely strong. This knot would break only in case of failure of power loop resistance bands.
However, the only con is the extreme strains over the rubber during to sharp twists which may shorten the life of resistance bands.
Further, releasing the knot gets much more difficult especially when the knot has got too tight due to wetness caused by sweating and moisture.
We can further improvise the single loop twisted knot by getting any cotton/nylon strap pass through the center as shown in the picture.
In the above knots, I have used my old nylon door anchor in one knot and round-edged d-cycle in another. You may also use some better objects to pass through the gap.
The above remedy further prevents the knot from getting too tight and reduces the stress on power loop bands. Further, untying this kind of improvised twisted knot is way easier after your exercises.
Double-loop twist method –
This method is derived from the traditional method by making a slight variation.
Here how it is done-
- Hold the ends of two power loop resistance bands (Black and Red color) with both ends. Now, place the one end of the red color resistance band over the black color resistance band.
- Similar to the traditional method, move the other end of the red loop band through the overlapped area.
- Now, tighten the knot by pulling both red and black power loop exercise bands with both hands.
Pro and Cons of double-loop twist method –
Now, let us compare the single loop twist method and double loop twist method side by side as under –
As you can observe in the picture below, in the case of the single-loop twist method, only one loop end of the red color resistance band is getting twisted by 180 degrees while the black power loop band is not affected.
Whereas in the case of the double-loop twisted knot, both resistance bands are getting twisted to some extent which is certainly way less than 180 degrees.
As above, the double twist knot method provides lesser strain on the bands by sharing the stress of twist among both the power loop bands equally.
Further, I also experienced that knot made with a double loop resistance band does not become as airtight as in the case of the single knot twist method.
This means release/untying the knot after the workout is quite easier in case of the double loop twisted knot as compared to the traditional single knot twist method.
We can further improvise the double loop twisted knot by getting any cotton/nylon strap pass through the center as shown in the picture.
In the above knots, I have used my old nylon door anchor in the knot. You may also use some better objects to pass through the gap.
The above remedy prevents the knot from getting too tight and reduces the stress on loop bands. Further, as said earlier untying this kind of twisted knot is way easier after your exercises.
Quick Release twisted knot –
This innovative knot as the name suggests provides the advantage of quick releasing the knot after the workout with the least strain on the resistance bands.
Here’s how it is done–
- First, hold the two power loop resistance bands (Black and Red color) in each of your hands as shown in the picture.
- Now, move the one end of the red color loop band from the bottom of the black loop band in an upward direction.
- Move this end of red color power loop band around the black loop band making one complete turn around the black workout band.
- Now, pass the end of the red color resistance band through the red loop band itself as shown in the picture leaving a small loop end of the red band hanging around the side of the knot.
- Tighten the knot by pulling the other ends of black and red color power loop resistance bands
Pro and Cons of Quick Release twisted knot –
If you observe this knot closely, you haven’t crossed the whole length of power loop resistance bands through the overlapped area of power loop resistance bands as done in the previous two methods. The same red color power loop band takes the complete turn over the black workout band.
So, the twisting of the red resistance band is way lower in this case as compared to the single loop twist method and double loop twist method. Further, untying the power loop bands is also much easier.
The only con is that the end of the red loop band may come out under extreme pressure.
? Pro-Tip –
To make the quick-release twisted knot more secure, you may move a cotton/nylon object pass through the loop end pruning out from the knot as shown in the picture below-
I wrapped my old nylon door anchor through this gap to make this knot foolproof.
How to tie therapy style bands together?
The therapy style bands are flat and wide rubber sheets. These rubber sheets are way thinner as compared to power loop resistance bands.
As said earlier, the purpose of tying the loose ends of therapy style bands maybe to give them a shape of mini loop bands for lower body exercises or some upper body exercises.
Due to their extremely thin and flexible design as compared to the rugged and inflexible thick power loop bands, the therapy style bands are least affected by the kind of knot you use.
However, here are some of the knots, you may find interesting.
A. Hold each end of therapy style bands with both ends. Now, make a small loop on the one end of the therapy band.
B. Pass the loose end of the other side through the loop you just made.
C. Now, wrap the loose end from the right-hand side making one complete turn and pass it through the gap as shown in the picture.
D. Pull the ends of the therapy band to make the knot safe and secured
This procedure is very closely related to the quick release twist knot. The quick-release feature won’t function as good as in the case of power loop bands due to the extremely thin rubber sheets in the case of therapy bands.
Second Method –
This method is fairly simple and you must already have used this kind of knot several times in the past.
A. Place the ends of therapy bands crossed over each other in the picture –
B. Cross the ends of the therapy band as shown in the above picture.
C. Now, move the ends of therapy bands to cross each other one more time as shown in the picture below –
D. Tighten the loose ends by pulling them with both ends in the opposite direction.
IMPORTANT NOTE –
Though, for illustration purposes, I showed two different color power loop resistance bands of different resistance for tying knots. However, it is not recommended.
The reason is simple. When you stretch both power loop resistance bands together as one unit after tying the knot, the resistance band with a lower resistance band ( Red color) is always overstretched whereas the heavier resistance band (black) is underutilized.
Such an arrangement makes a lower resistance power loop band more susceptible to stretching beyond limits and causing it to snap abruptly.
So, always tie the same resistance level exercise bands together
➡ To know more about safe stretching limits of resistance bands, visit this article – how far resistance bands can be stretched?
I hope you enjoyed this article. You might be having lots of doubts and confusion around this discussion. Do share your thoughts and suggestion. I would try to include those in the future.
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Coming Soon: How often should I do resistance bands training?