When I arrive early to the gym, monster bands are my go to activation drill. The monster band warm-up has so many benefits, with the most important being glute activation. The other day, I was trying to get in and out of the gym quickly, so I grabbed my band and started taking wide forward steps. I wasn’t focusing on using and activating my muscles, I was just waddling around the gym with a band below my knees. Was I still getting a little bit of the benefit? Probably. Could I be getting way more out of my banded activation? Definitely.

After catching myself doing this, I decided that moving forward, I need to be more mindful of my routine. I know one way to help change my quad-dominant back squat, is to get my glutes firing before I put the bar on my back. If I am sitting at my computer for half the day, the likelihood that I’m going to recruit my glutes in the squat is slim to none. The only way I can get better is to move with intention.

The next time you put that little blue band around your legs, make sure you aren’t just, “going through the motions.” This drill has an important purpose. Focus on using the muscles you are trying to target and recruit. Do all of your warm-ups and activation drills with intention. This can be said for everything you do at Bellum. Move with purpose and you will see results.

Leave a Comment