FSHP Academy
Olympic Lifting, Kettlebells & Bands — all lessons

Olympic Weightlifting

Understanding and learning the liftsRecognising squat and deadlift errorsPreparing for the hang clean, power jerk and power snatchGrip, foot position and transition

Kettlebell Training

Foundations and basics of kettlebell trainingTypes of kettlebell movement: ballistics and grinds

Resistance Band Training

Introduction and scientific relevance of band trainingTypes of resistance devices: bands, loops, pull-up bands, tubesStretching, postural strengthening and strength training with bandsProgramme design for resistance band trainingCorrecting imbalances and improving posture with bands

Types of resistance devices: bands, loops, pull-up bands, tubes

The main types of elastic resistance — mini loops, long loops, pull-up bands, tubes with handles, flat therapy bands — their uses, resistance levels and safety checks.

Beginner Evidence: Established consensus 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Identify types of elastic devices
  • Match devices to exercises
  • Understand resistance levels and colour coding
  • Inspect and use bands safely

Before this lesson

Why this matters

Choosing the right band makes exercises effective and safe.

Types

DeviceUses
Mini loopsHip abduction, lateral walks, glute bridges
Long (power) loopsSquats, presses, pull-up assistance, accommodating resistance
Tubes with handlesRows, presses, chest flys with door anchors
Flat therapy bandsRehab, shoulder rotation, light strength
Figure-8 / specialtyUpper-body exercises

Elastic resistance can deliver strength gains similar to weights [lopes2019], including in workplace programmes [andersen2011].

Safety

Inspect for nicks; anchor securely; avoid stretching beyond manufacturer limits; protect eyes and face in the line of pull; store away from sun.

Common mistakes and misconceptions

Case study

A gym replaces worn bands after a snap incident, introduces monthly inspections and labels tension ratings. No further incidents occur.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Practical demo needs verification — opens a YouTube search

Types of resistance devices: bands, loops, pull-up bands, tubes

qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)

You will understand: types of resistance devices: bands, loops, pull-up bands, tubes

Why: Practitioner content; verify the specific video and coach credentials.
Practical demo needs verification — opens a YouTube search

Common technique faults

qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)

You will understand: spotting and fixing faults

Why: Practitioner content; verify the specific video and coach credentials.

Knowledge check

Knowledge check · 0/5

1. Mini loops are often used for…

Answer B. Lower-body activation.

2. Pull-up bands help by…

Answer B. Assistance.

3. Band colour codes…

Answer B. Check manufacturer ratings.

4. Before use, bands should be…

Answer B. Prevent snapping.

5. Tubes with handles are well suited to…

Answer A. Handles and anchors.

Short-answer & application questions

  1. Build a band kit for a home client.
  2. Match devices to 10 exercises.
  3. Create a band safety checklist.

Key takeaways

  • Mini loops suit hip and lower-body activation.
  • Long loops and pull-up bands suit strength, assistance and accommodating resistance.
  • Tubes with handles suit upper-body pressing and pulling; flat bands suit rehab.
  • Colour codes vary by brand — check tension ratings; inspect for nicks.

Connected topics

performance enhancement

Stretching, postural strengthening and strength training with bands

functional training

Equipment used in functional training

References

  1. Lopes JSS, Machado AF, Micheletti JK, et al. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: a systematic review and meta-analysis. SAGE Open Medicine, 7:2050312119831116. Meta-analysis check pending
  2. Andersen LL, Saervoll CA, Mortensen OS, et al. (2011). Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial. Pain, 152(2):440–446. RCT check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.