A stick and a couple of rubber bands surprised me when I first used the Gymstick in 2006. Having been in the fitness industry for 15 years by then, I thought I had seen everything, and there was no doubt that I had a little more arrogance about exercise than I should have. The Gymstick truly humbled me, and it has continued to surprise me, and I love using the tool.

Light and portable, the Gymstick can be literally taken anywhere. I have used it in hotel rooms, in my kitchen, outdoors, and at the beach, and because of its simplicity and easy-to-manipulate resistance, I train every single muscle within a short period of time. Now, you have to agree that is a very intriguing exercise concept. So what is the difference between using a Gymstick and weights for resistance-based exercise?

So what is the difference between using a Gymstick and weights for resistance-based exercise?

Both elastic resistance and free-weight resistance (such as barbells and dumbbells) have several similar properties:

a) both provide some form of resistance;

b) both allow a free range of motion;

c) both allow variable speed of movement;

d) and both allow progressive resistance.

All four of these properties are critical for the benefits offered by effective resistance-training programs.

One feature of using the Gymstick is that it can easily provide resistance for rotation during upright movements. Gravity provides adequate load for forwards and sideways movement, and using traditional weights predominantly loads these two movement patterns during standing movements. The Gymstick provides resistance training that can be used to load rotational movements at any speed. The Gymstick can also be used at angles that can provide the desired combination of vertical and horizontal loading, which makes it the perfect functional training tool.

4 of the best Gymstick Exercises

Check out the exercises below that provide resistance training in ways that can’t be replaced with barbells or dumbbells.

#1 STANDING KNEE EXTENSION

MAIN MUSCLES WORKED:

• Quadriceps
• Calf muscles
• Hip flexors

WORKOUT INSTRUCTIONS:

• Position the stick behind the back and put both bands on one foot
• Roll the exercise bands around the stick so that they are not too loose at the end of the movement
• Begin with the foot off the floor, with both knee and hip flexed, while balancing on the other leg
• Extend the knee and hip

#2 KNEELING LUNGE WITH ROTATION AND HORIZONTAL SHOULDER PRESS

MAIN MUSCLES:

• Shoulders
• Triceps
• Obliques
• Erectus Spinae

WORKOUT INSTRUCTIONS:

• Put a band on each foot and position legs in a kneeling lunge position (left leg in front, right leg behind)
• Hold stick in front of the chest
• Rotate torso to the left and extend right elbow pressing the stick across the body
• Repeat to the opposite side

#3 STANDING HIP EXTENSION WITH TRUNK ROTATION

MAIN MUSCLES WORKED:

• Glutes
• Obliques
• Erectus Spinae
• Hamstrings

WORKOUT INSTRUCTIONS:

• Put one band on each foot and hold the stick over the elbows position
• Extend the right leg behind the body and rotate the torso to the left
• Repeat with the left leg, rotating the torso to the right

#4 ALL 4’s OUTER AND INNER THIGHS

MAIN MUSCLES:

• Gluteals
• Quadriceps
• Inner thighs
• Outer thighs

WORKOUT INSTRUCTIONS:

• Put on band on each foot, knee on all fours and place palms over the stick. Roll the exercise bands around the stick so that they are not loose at the end of the movement
• Begin with the knee and hip extended behind the body
• Cross leg over and then abduct to the side

#4 KNEELING LUNGE SINGLE ARM SHOULDER PRESS

MAIN MUSCLES WORKED:

• Shoulder muscles
• Triceps
• Chest muscles

WORKOUT INSTRUCTIONS:

• Put both bands on the right foot and the stick on the right hand
• Kneel down with the right foot behind
• Hold the stick in the right hand and extend the elbow forward 
• Repeat on the left side