Why Bands Might Be Holding You Back (And What to Do Instead)
“Progress is impossible without change, and those who cannot change their minds cannot change anything.”
– George Bernard Shaw
If you've been using bands for pull-ups or dips for what feels like forever… we need to talk.
Seriously.
Because I’ve seen it too many times—someone walks into the gym, grabs the same thick green band every class, knocks out some banded pull-ups, and months go by with zero progress. They're sweating, they’re trying, they’re showing up... but they’re stuck.
And it’s not a lack of effort. It’s a strategy problem.
Let’s break it down.
Why Bands Can Be a Dead-End
I’m not anti-band. They have a place. But if you’re using them all the time, and still haven’t hit your first strict pull-up or ring dip? They’re probably doing more harm than good.
Here’s the deal: bands help the most at the bottom of the movement—the exact place where we need to build the most strength.
Think about it. In a pull-up, the hardest part is the first inch or two from a dead hang. That’s where you’ve gotta be able to fire everything—lats, shoulders, core—and get your body moving upward. But the band pops you right through that part. It cheats you out of the work. Then, at the top, when you actually need a bit of help to finish the rep, the band’s giving you nothing.
So the places you’re weakest? You’re skipping over them.
And worst of all, it becomes a crutch.
I’ve had folks say, “I’ll just keep using the band until I get strong enough.” But weeks turn into months. Years, even. And nothing changes. If that’s you, no shame—just don’t stay there.
You’re Not Building the Right Foundation
Here’s what bands don’t teach:
How to stabilize your shoulder in space
How your body moves through a real pull-up or dip
What proper bar path looks like
How to brace your midline and stay tight at the bottom
Without that foundation, your progress stalls out.
And let’s be honest—if you’re not focusing on how you move, you’re just clocking reps with no return. That’s a fast track to frustration.
So What Should You Do Instead?
✅ Eccentric Work
Control the way down. That’s where the strength is built. Jump to the top of a pull-up and lower yourself slowly—3 to 5 seconds. Can’t do five? Do three. But do it slow.
✅ Isometric Holds
Hang at the top. Hang halfway down. Hold and breathe. Your muscles need to feel what it’s like to support your body in those positions.
✅ Tempo and Time Under Tension
Think quality over quantity. You don’t need 15 sloppy ring rows. You need five slow ones. With intent. With tension. With control.
✅ Creative Modifications
Switch it up! Use toe-supported pull-ups. Seated pull-ups. Bench dips. Cable machines. The point is: mix it up and challenge your body in different ways—not just with a rubber band.
Quick Note on Volume
Don’t go crazy. You want to aim for no more than around 120 seconds of total time under tension. That’s your sweet spot.
Example: 5 sets of 5 reps with 5-second lowers = 125 seconds. That’s solid. Go beyond that, and you’re flirting with overuse and fatigue that might hold you back.
Here’s the Mindset Shift That Matters
When strength is the goal, efficiency is the enemy.
You want the movement to be hard. Awkward. Slow. You want to grind a little. That’s how strength is built.
So in class, when it’s time to do pull-ups or dips—don’t just bang out banded reps because it’s what you’ve always done. Choose the tougher road. The road where you feel your body doing the work.
That might mean fewer reps. That might mean you modify in a new way. That might mean you don’t “win” the whiteboard.
But it’ll get you stronger. And that’s the real win.
Yes, You Can Still Use Bands (Sometimes)
They’re not evil. Just overused.
If you do use them, here’s the checklist:
Use the lightest band you can
No kipping. Ever.
Focus on tempo. Control the movement
Use them occasionally—not as your default
Treat bands like a tool in the toolbox. Not the whole toolbox.
Set a Goal. Make a Plan. Get Support.
If you want your first strict pull-up—or you want to build towards weighted ones—you need a plan. Maybe that looks like 10 toe-supported pull-ups with a 3-second eccentric. Or a 10-second bar hang. Then build from there.
Not sure what to do? That’s what coaching is for. We write custom accessory work and progressions for stuff like this all the time. You don’t have to guess.
Final Thought
If you’ve been stuck in the banded loop, now’s the time to break free.
Change your approach. Change your mindset. And start building the strength you actually want.
Need help? Reach out. We’ve got your back.
Cheers,
Coach Berek
