Powerlifting Bands

The essential tool for modern day Goliaths

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The Perfect Compliment

Helping power lifters shatter records and make monumental strides in performance for over 10 years, power bands have been an essential tool for modern day Goliaths to help overcome training plateaus and test their ultimate strength.

How Do Powerlifting Bands Work?

Power and Olympic lifting with bands offer an ascending resistance throughout your entire range of motion, providing a synergistic relationship with your muscles. As your muscles contract and exert force, the bands stretch farther and the resistance is increased.

At your weakest point, generally at starting position, the bands offer minimal resistance to help you get over the “sticking point” (ex: the lowest point of a squat or bench press). Then, as you extend through your rep, the powerlifting band’s tension increases incrementally, allowing for optimal muscle strengthening efficiency unachievable by the simply force of gravity.

How Do I Use Power Bands?

Resistance training bands can be used in virtually every power lifting exercise both with and without weights. Here are some great examples:
NOTE: Resistance levels can easily be modified by adding bands, looping the bands around the bar or adjusting the positioning of the bands.

Bench Press With Bands – for more info on this exercise, see the Bench Press Page

bench press bands

Basic Setup

Simply loop the band around one end of the barbell, underneath the bench, and then around the opposite end of the barbell.
NOTE: some customers have stated that this bench press setup may cause band chaffing, please pay careful attention to any surface that comes in contact with the band to ensure it does not have any sharp or rough edges


Another option is to loop one band on each side of the barbell and attach the other ends to a low-lying anchor point, such as a heavy dumbell or the bench rack itself. This will provide less tension around the starting position and maximum tension when you approach a lockout position.


If your far away from any bars or plates, you can just wrap a heavier band around your back, and press out with your hands. This variation can be done on your back or standing

Deadlift – for more info on this exercise, see the Deadlift Page

Basic Setup

Loop the band around each end of a barbell or stick and stand on the center of the band.

Another option is to loop one band on each side of the barbell and attach the other ends to a low-lying anchor point. For maximum range of motion and an added challenge, stand on top of a box or platform with the anchor points resting on the ground.


To increase resistance, take a wider stance when standing on the band, or leave more slack on the band between your feet thus shortening the length of the exposed area of the band

Squat And Military Press – for more info on these exercises, see the Squat Page and the Military Press Page

Basic Setup

Loop two bands around each end of a barbell or stick and anchor the other ends to a sturdy object near ground level. A squat rack, dumbbells or kettlebells work well as an anchor point.


Use one band instead of two


Feel free to add additional weights or bands to customize this lift.

Great Upper Body Stretch – for more info on these exercises, see the Back Lubricator Page and the Loose Arm-ony Page

Back Lubricator

Face towards the bands and lean back for a great back stretch.

Loose Arm-ony

Face away from the bands with your arms extended behind you for a great peck stretch.

Which Bands are Right for the Job?

The most effective weight lifting bands to use for a broad range of exercises are the medium, heavy, robust, power, and strong bands. The light bands typically will not offer enough resistance. Please note that additional bands can be added to increase tension – so having a variety of bands will offer more ways to modify the level of tension.

The appropriate band for each exercise depends on a wide range of factors between desired outcomes and body type. Please refer to the resistance level table below to view the tension levels of each band.

How will you use your power-bands to harness the power of your creativity and get the most from your training regimen? The only boundary is your imagination!


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(monster mini)







Length (in)

Band Tension (lbs)

36 13.8 25.5 39.4 56.8 86.9 122.9
38 14.7 27.0 42.1 60.5 92.7 132.6
40 15.5 28.5 44.8 64.2 98.5 142.0
42 16.4 30.0 47.5 67.8 104.1 151.1
44 17.2 31.4 50.1 71.3 109.6 159.9
48 18.0 32.9 52.6 74.7 115.0 168.5
50 18.8 34.3 55.2 78.1 120.3 176.8
52 19.6 35.6 57.6 81.4 125.4 184.8
54 20.3 37.0 60.1 84.7 130.5 192.5
56 21.1 38.3 62.5 87.8 135.4 199.9
58 21.8 39.6 64.8 90.9 140.2 207.1
60 22.5 40.8 67.1 94.0 145.0 214.0
62 23.1 42.2 69.4 96.9 149.6 220.6
64 23.8 43.3 71.6 99.8 154.0 227.0
66 24.4 44.4 73.8 102.6 158.4 233.0
68 25.0 45.6 76.0 105.4 162.6 238.8
70 25.6 46.7 78.1 108.1 166.8 244.3
72 26.2 47.8 80.1 110.7 170.8 249.5
74 26.8 48.9 82.1 113.3 174.7 254.5
76 27.3 49.9 84.1 115.7 178.5 259.2
78 27.8 50.9 86.0 118.1 182.2 263.5
80 28.3 51.9 87.9 120.5 185.7 267.7