I tried that band twisting move last night and it is THE TRUTH!
First I set the band at shoulder height, arms length away from my side. Then I put my Fat Gripz handle over the band so I had an awesome hand hold, almost like a dumbbell. In this “basic” position I could really crank on the external rotators, rotate my upper arm and elbow, extend my tricep, all the good stuff.
Then I lowered the band to just above waist height, and stood with my arm at like 45 degrees and practiced my serratus activation and externally rotation. This was the perfect “primer” for side delt raises. With that tightness and good position ingrained, Delt raises were almost pain free.
Then I set the band over my head, and stood “facing” it. With my arm out to the front and above my head, I could twist and crank on serratus/external rotators in an arm position similar to the middle of a skullcrusher. This was the perfect “primer” for PJR Pullovers, a laying tricep extension move. I was able to hit PR numbers in this exercise after the band twists.
From there, I put a bench under the band, and sat on the bench. Reaching up, I was in a position similar to the “top” of a dumbbell press. Twisting the handle allowed my to really feel great serratus/external rotation, plus really tight set up and overall “tightness” for the press. I just used the press machine, but I was able to get some smooth, painless overhead presses in after practicing with the overhead band twists.
Long story short, that band twisting move is really, really good.
I’m going to set the band at hip height in front of me and twist it before deadlifts, shrugs and rows. To really get proper position on these lifts.
I’m going to lay down on a bench underneath the band and practice laying serratus activation and external rotation with complete triceps extension before i bench press. I’m going to m8be the band up and incline the bench and practice before incline pressing.
I’m going to set the band at shoulder height in front of me and figure out serratus activation and external rotation in the setup or “bottom” of the overhead press.
Every lift, position, and angle!