It was (and still can) more circus trick than strength training. And although some moves may generate a bunch of social media likes, doing some of these risky moves may increase your chances of a visit to the ER. The point of strength training is to get stronger, not to break.
However, what if there is a way to add instability to your workout, get stronger, and perform specific exercises with better form?
That’s where chaos band training comes into play. In 2005, James “Diesel” Smith developed the chaos pushup by looping a resistance band around a squat rack and turning a relatively stable exercise into an unpredictable one. From that move, chaos band training—when done properly—has become an excellent alternative method to add instability and intensity without resorting to circus tricks.
WHAT IS CHAOS BAND TRAINING?
Chaos band training adds instability and unpredictability to an exercise by adding a looped resistance band, and you can do this in one of three ways.
Method 1: Looping a band around a squat rack at varying heights.
Method 2: Looping bands around a kettlebell or weight plate.
Method 3: Adding weight to a fixed barbell that is “suspended” by looped bands.
As the band “bounces” (or oscillates), it forces you to recruit extra muscles as you now have to focus on your form more. Because if you don’t concentrate, things could get “chaotic” quite quickly.
Although Method 3 is a fantastic way to add intensity (and very difficult) to your barbell lifts, it’s geared more toward advanced athletes. Here we’ll focus on the first two as a slightly more stable introduction to chaos training.
3 Benefits of Chaos Band Training
When chaos band training is performed, sensibility as part of your accessory training; it’s an excellent way to add variety and extra stimulus to your muscles without adding weight. Here is a few benefits chaos training provides.
The band oscillation with the upper body exercises provides additional rotator cuff recruitment because the lifting path is not fixed on each repetition. Because of this, it improves your core stability, balance, and control while lifting.
Chaos band training trains the body’s smaller stabilizers (shoulder, core, and hips) while improving proprioception (awareness of your body in space). Plus, you’ll be the coolest-looking lifter in the gym.
The chaos band’s unstable nature will inform you about any deviation in your form, helping you lock down technique with bodyweight exercises such as push-ups and hip thrusts.
Use Caution When Performing Chaos Band Training
Any time you lift with instability, whether it’s a stability ball, Bosu ball, TRX, or chaos band training, there is an element of risk. So, it helps if you have a good strength base and have mastered the basics before attempting chaos training. If you’re a beginner, get the fundamentals down before performing advanced methods like Chaos training.
Chaos training demands a lot from the hip, core, and shoulder stabilizers and is an excellent method to strengthen them. But if you’re returning from injury or rehab, Chaos training is not the best idea. Better to stick with the basics and be guided by your doctors and not put yourself at further risk of injury.
If your goal is absolute strength, then Chaos training, as beneficial as it is, is not the best idea either. Because of the reduced load due to the instability, you will not lift the most load possible. But if you’re willing to reduce load and increase reps for more volume, go right ahead.
But if you are healthy, willing to handle a reduced load, have decent core strength, and looking for variety in your training, then take the following four exercises for a test drive and prepare to be humbled.
4 Chaos Band Training Exercises
When you’re ready to add intensity and coolness to your strength training, take these four chaos exercises below for a spin. You will be pleased with the added chaos for a change.
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Chaos Pushups
Standard pushups are easy for many lifters, which allows them to add volume to the chest without adding too much stress or cutting into their recovery. But regular push-ups get dull, and an easy way to spice them up and add intensity without load is the chaos push-up. The chaos push-up will let you know of any form of deviation and will improve your core strength due to the oscillating band.
How to do it: Secure a strong looped band in the squat rack and adjust the incline for your desired intensity. Place your hands on the band shoulder-width apart and get in your push-up position. Screw your hands into the band, turning your left hand anti-clockwise and the right clockwise, and perform the pushup as usual.
Programming suggestion: Use this as an accessory exercise after your strength movement for the day. two to three sets of 10 to 20 reps will blow up your chest and triceps.
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Chaos Suitcase Carry
Suitcase carries are an excellent exercise to strengthen grip imbalances between sides and improve lateral stability. The chaos suitcase carry takes this to a new level because the band is harder to grip, and the bouncing up and down of the kettlebell further strengthens your obliques.
Programming suggestions: All carries are great exercises to build grip strength; this version is no different. Try three sets on each side for 40 to 50 yards.
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Chaos Unilateral Rows
Chaos unilateral rows are a nice change of pace from your regular single-arm rows. This exercise has similar benefits to the suitcase carry; it strengthens the obliques and gives you increased intensity at a reduced weight. The only caveat is that you can’t use as much weight with this variation, but it’s great for variety’s sake and to strengthen the rotator cuff further.
How to do it: Stand in front of a bench and bring your left leg back, grip the band with your left hand, and place your right hand on the bench. Ensure a neutral spine as you row your hand toward your hip until your upper back is contracted. Lower slowly to the starting position and repeat.
Programming suggestion: Chaos rows smoke your grip and core, so keep the reps between eight to 12 reps for two to fouir sets in place of your usual unilateral row variation.
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Louisiana Personal Trainer- Chaos Hip Thrusts
Chaos Hip Thrust
The regular weighted hip thrust is the gold standard of glute exercises, and the chaos hip thrust is not a replacement but one to perform for variety and added volume. The chaos hip thrust is not for the faint of heart because the unstable band demands that you do this slowly and in control. If you rush this one, you better hope no one has their phone out. Because of the unstable band, this variation is an excellent technique fixer and involves more of the hip and core stabilizer muscles.
Muscles trained: Glutes, hamstrings, and hip and core stabilizing muscles
How to do it: Set up the strongest band you have on the lower rungs on the squat rack, almost even with the bench you’re using. Place your mid back on the bench and your midfoot on the band, hip-width apart. Ensuring your knees are at a 90-degree angle, perform a hip thrust as usual, ensuring you perform it with control.
Programming suggestion: It makes a great accessory exerciser to add volume to your glutes. Pairing this with another chaos exercise, such as a push-up, works well. For example,
