Getting Started With Your B Strong Blood Flow Restriction (BFR) Training Bands

Band Sizes and Measurements

If you are looking to purchase a B Strong Training system for the first time, please refer to the video and sizing chart below for the proper fitment.

For Arms measure below the deltoid, above the bicep muscle relatively high on the arm. For Legs measure as high up on the thigh as possible. For more detailed information on placement, please take a look at the Band Placement Guide.

Please note: If you are close to the top or bottom end of the range for any of the sizes, please continue ordering the corresponding size. You will not need to size up or down unless you are over or under the actual measurements.  


Band Placement

Our bands are designed to only be used in two locations, your arms and legs.


The bands are placed high up, above the bicep and below the deltoid. The bands are designed thin enough to get above the bicep so that when the bicep contracts, the bands allow some expansion of the muscle. If you experience any kind of pain, it is likely because the bands are placed too low.


The bands are placed as high up on the quad as is comfortable. For both arms and legs, the white valve should be pointing inward toward the opposite side of your body and if there is a gap between the two ends of the bladder, this should be rotated so it is on the outside surface of the limb.

The reason bands are only placed in these two locations is that it allows us to restrict flow to the maximum amount of muscle mass. B Strong produces a systemic effect which means your whole body will benefit from the exercise if you are doing exercises that engage core and trunk muscles. So, if you are looking to improve calf or ankle function, you don't put the bands around the calf as this leaves out the large quad and hamstring muscles and will produce a minimal systemic effect.

Band Tightness

B Strong Bands should be firm against the limb before there is any air inside. Here are the steps for adjusting the loop prior to inflating:

Make sure bands are fully deflated prior to putting them on.
Pull the tail strap through the metal loop and pull snug so that the bands cannot rotate or slide freely on the limb.
If your arm is on the smaller or larger end of the size range, you may experience a gap or overlap which is perfectly normal. 

When you have the bands properly tensioned prior to inflation, you will already start to feel some small restriction, and notice some color change in the limb, and have distended veins etc. You should not tighten as hard as you can, but you do want the bands nice and snug against the skin.

Operating the Air Pump