Band Box

Written By PJ

Introduction

This video (Episode 6 of the OMEGA ARMS SERIES) provides an Overview of the “Band Box.

Some competing products out there – that the Band Box replicates:

  • A Power Rack with band pegs

  • Lifting Platform with Band Pegs

  • Mark Bartos PowerCenter PR Platform

  • Dick Hartzell Band Platform

However, my DIY Band Box costs a fraction of these products.

The “Band Box”  incorporates the Omega Arms Foot Plate that we built back in Episode 3 (Leg Press) of the Omega Arms Series. That video is here:

After Building The Omega Arms Foot Plate, all you need to do is add three 36” Long Nipples with either Nipple Caps or Floor Flanges. In the Video am using two 36” Long ¾” Nipples and one 36” Long ½” Nipple. The only reason I used a ½” Nipple was because it is what I had on hand.

Raise it Up

In the video I used 5 Lb York Plates to elevate the Band Box. However, you could attach a more permanent solution if desired, adding some feet to the Box. However, I chose not to do this since I did not want the feet to interfere with how my plates lay on the Omega Arms Foot Plate for conducting certain exercises (e.g., Omega Arms Leg Press).

Whatever you use – be sure that you do not raise it too high or the barbell will crush your feet when doing Deadlifts.

Resistance Levels

I covered six resistance levels in the video. The thought here is the more the band is stretched due to the how you have it anchored to the band box, the more resistance you will encounter.

  • Level 1: Under Center Only

  • Level 2: Under Center Plus One

  • Level 3: Under All 3 (or Under Two, Over Center)

  • Level 4: Under Cross Center Only

  • Level 5: Under Cross Center Plus One

  • Level 6: Under Cross Center Pus Two

Now - Technically there are more permutations than these specific 6, but I did not want to over complicate the explanation and bore you to death in the video. These are the 6 permutations that make the most sense to me. So -  if you find a different permutation that works better for your specific bands/specific exercise – go for it!

NOTE: If your bands become unattached when exercising due to the specific exercise’s movement path — then do the following: Instead of just looping onto the nipple (like demonstrated in the video) be sure to HITCH the band to the nipple to ensure it does not come loose.

For some exercises such as the deadlift, some bands will not accommodate certain Resistance Levels. The bands I use in the video are Rogue Monster Bands which are 41” long. Due to the length of these bands and the fact that the deadlift starts low to the ground – only Resistance levels 4-6 apply. Using resistance Levels 1-3 for this exercise, with 41” long Bands would provide no resistance at all.

Omega Arms Foot Plate Re-Design Consideration

If I were to rebuild the Omega Arms foot plate there is ONE design change that I would make. I would cut a notch into the 2x4s where the Floor Flange is attached. I would make the notch deep enough so that the top of the Floor Flange is flush with the surface of the 2x4s. If I did this it would allow me to use the Band Box on the Floor for Resistance Levels 1-3 without having to elevate the Band Box at all. However,  I would still have to elevate the Band Box for Resistance Levels 4-6 regardless so that the bands can stretch freely with no impingement.

Exercise Configurations

  • Deficit Deadlifts (No Bands): This one obviously requires no bands. Self-explanatory.

  • Deadlifts (Banded): I begin by hitching my bands directly onto the barbell. My Bands are Rogue Monster Bands which are 41” long. These Bands are too long for Resistance Levels 1-3 FOR THIS EXERCISE since the exercise starts low to the ground.

  • DIY Mark Bartos PowerCenter PR Platform Effect: Repeat steps above for Banded Deadlifts but do them in your rack. Additionally attach additional bands to your rack’s uprights. Doing so will allow you to hit multiple bands as you pull up, which will dynamically increase the resistance of the load as you pull up.

  • Barbell Rows: You can do this with a loaded Barbell, or with JUST a barbell (no plates). Try not to jerk the load up like I did in the video (I was fatigued as hell from take after take after take after….)

  • Curls: As explained in the Video, you can attach Fat Gripz, D Rings, a Length of PVC (unless you are using heavier duty bands which will just bend the PVC), Barbells, etc. This one is pretty self-explanatory.

  • Overhead Press: This is one can be done with a barbell (like in the Video), or Fat Gripz, a Length or PVC (if going light), or D-Ring Handles. For my specific Bands, Only Resistance Level 1-3 applied since Levels 4-6 makes the bands too short.

  • Front Raises:  This can be done with Fat Gripz, D Ring Handles, a Length of PVC, Dumbbells, (for one shoulder at a time) or attach a barbell and do both shoulders at the same time.

  • Side Raises: This can be done with Fat Gripz, D Ring Handles, a Length of PVC,  or Dumbbells.

  • Squats: Now you can also use a barbell and attach bands to the barbell (a “normal” Banded Squat). However, I suggest at least trying the version that I demonstrated in the video. It was easy to setup and easy to get out of. To do so, simply attach two band so the Band Box, then tie the bands together using a Soft Loop Tie Down Strap and a Carabiner (Feed the Soft loop Tie Down Strap through both bands and close the loop of the Soft Loop Tie Down Strap with The Carabiner). Then get into the “harness” keeping the carabiner on the outside (so that the Carabiner does not dig into your back). Then Squat.

  • Tricep Extensions: This can be done a variety of ways. In the Video I demonstrate a Behind The Head variation where ONE band is attached to ONE side of the Band Box. It worked well. Of course, you can use two bands (one per arm as well).

  • MORE: I will keep adding to this article as I discover new exercises that work well with the Band Box.

SHOPPING LIST

WHEN SHOPPING, PLEASE CLICK FIRST TO SUPPORT THE CHANNEL: By shopping with Amazon via any of these links, I get paid a small commission which helps support the Club’s costs such as Web Hosting the website.

Once you try these options for yourself - be sure to let me know how these options worked for you! Happy Lifting!

SHOUT IT OUT: If you Build this project and want to brag about it, please use the #DesignBuildLift hashtag so that I can feature your amazing creation on my social media to help inspire others!

PJ
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