How To Adjust Resistance Band Length For X3 Bar Users

Wondering how to adjust resistance band length for X3 Bar users of shorter stature?

My wife Tracy is barely 5 feet tall.  If she uses the unmodified X3 or other loop resistance bands with the X3 Bar for deadlifts, bent rows, or bench presses, the range of motion is too limited.

I am 5’9” with long lower legs but when doing the conventional deadlift with the X3 Bar and unmodified 41” loop bands, the band loses tension just below my knee, resulting an effective range of motion less than a conventional deadlift with an Olympic bar and 45 lb. plates.  Its more like a rack pull range of motion.  I prefer a little larger effective range of motion, more similar to the deadlift from the floor with an Olympic bar and 45 lb. plates.

How To Adjust Resistance Band Length 

So I figured out how to adjust resistance band length for use with the X3 Bar.

You need two things to adjust resistance band length for use with the X3 Bar:

1.  The adjustable nylon weight strap that comes with the Brute Belt I recommend, or 

a loop tie down strap rated for high loads.  I recommend these Cartman tie down straps which cost only about $7 for a pack of 8 and are rated for loads up to 3600 pounds :

2.  An O-shaped carabiner rated for high loads.  I use and recommend these Proteus carabiners which are rated for 700 pounds each and cost only $16.99 for 5.

I used the adjustable nylon loop that came with my Brute Belt, which has no other use to me.  I like the Brute Belt strap because it is adjustable so you can make this reducing loop strap different sizes according to your need.  

Using The Loop

Use the O-shaped carabiner to join the two loops of the strap so the strap forms one loop.  Here’s what it looks like with the Brute Belt strap.

If you have the Brute Belt strap you can adjust the size of this loop by moving the clasps either closer or further from the middle of the strap.  If you use the Cartman straps you can adjust the size of this  loop strap by making a double loop, or by joining two strap loops with carabiners.

 

Now you use this loop to join the two ends of the resistance band into a loop.  First you thread the resistance band through the loop so they are perpendicular to each other as shown in this photo.

Next you fold the resistance band as shown. 

Finally you fold the resistance band into a loop as shown.  

 There is a trick to doing this without having to detach the strap loop.  In the video below I demonstrate how to form this loop and use it with the X3 Bar and base plate.

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