Hopefully you've been tuning into our CrossFit resistance band workout series over the past couple of weeks. If you haven't, make sure to catch up on our latest blog posts where we covered how to take almost any CrossFit workout on-the-go with bands.

For our final installment, we’re once again seeking expert advice from CrossFit coach Elliott Schackne as he teaches us how to modify CrossFit workout to include resistance bands.

The following exercises would normally involve hundreds of pounds of weights, and involve barbells, kettlebells, and weight plates. Obviously, all that equipment isn't always portable. That's where resistance bands can totally be a life saver and help you keep up with your CrossFit training even when you don't have a weight set on hand.


  1. Stand on the band (or bands) with your feet about hip width apart
  2. Keep your hands gripped on the bands outside of your knees
  3. Drop your butt back and down until your hips are slightly above your knees
  4. Keep your chest up, as if you’re presenting the logo on your shirt
  5. Brace your trunk and drive through your heels, keeping the band close to your legs
  6. Push your butt back first and reverse the movement to come back down

Pro Tips

  • Use handgrips
  • Make the exercise harder by stepping on the band closer to the handles
  • You can use two light bands instead of one heavy one depending on what you have on hand
  • Wrap the band around the foot for a tighter pull

Romanian Deadlift

  1. Lay the band on the floor beneath you and stand on it. Grab it using a pronated (palms facing down) grip that is a little wider than shoulder width.
  2. Bend the knees slightly and keep the shins vertical as you push your butt back.
  3. Keep your back and arms straight at all times
  4. Pull your hips back in to return to standing

Pro Tips

  • The difference between this and a regular deadlift is that we're not lowering the "weight" all the way down. It allows us to focus all of the loading the posterior chain. This exercise is excellent to develop the hamstrings, glutes, and lower back.

Kettlebell Swing

  1. Tie the band to something low to the ground and bring it through your legs
  2. Push your butt back, to feel the tension in your hamstrings and glutes
  3. Pull your hips back into stand up and drive the band upward

Pro Tips

  • The Kettlebell Swing incorporates many of the same body mechanics as the Romanian Deadlift
  • Be sure to keep your shins vertical and hinge your butt back to start the movement
  • Your primary movers are going to be the back of the body aka your hamstrings and glutes, using major hip power
  • You're abs are going to kick in as they are used for stability
  • If the band gets awkward around the crotch, you can solve this by bringing the band lower to the floor
  • You don't want to lift your arms all the way up after the swing. Finish with them at about shoulder height

Modified Option

  1. Hook the band across two stationary objects, making sure that it's level with your hips
  2. With your body leaning into the band, bend your knees and bring your back close to parallel with the floor
  3. Using your hips, thrust yourself upright against the band

Pro Tips

  • The modified option is all hamstring, glutes, hips
  • Its faster, so if you're in a hurry this is the way to go
  • You can always add in weights to get extra resistance