Band pull through

Description

How to Do Band pull through

1. 1
   Setup

   Anchor a resistance band low to a sturdy object, such as a squat rack or heavy dumbbell. Stand facing away from the anchor with the band passing between your legs, holding an end in each hand.

2. 2
   Setup

   Take a few steps forward until there is tension on the band, standing with your feet shoulder-width apart and a slight bend in your knees.

3. 3

   Hinge at your hips, pushing your glutes back as if closing a door with them, allowing your torso to lean forward while maintaining a neutral spine.

4. 4

   Drive your hips forward forcefully, squeezing your glutes to pull the band through your legs until you are standing tall with your glutes fully contracted. Exhale during this powerful phase.

5. 5

   Control the eccentric phase by slowly returning to the hip-hinged position, letting the band pull your hips back while maintaining tension. Inhale as you return to the starting position.

Tips

• Focus on initiating the movement by pushing your hips back, not by bending your knees excessively, to properly load the glutes and hamstrings.
• At the top of the movement, ensure a full glute squeeze without hyperextending your lower back; your hips should drive forward, not your spine arch back.
• Keep the band taut throughout the entire range of motion, especially during the eccentric phase, to maintain constant tension on the target muscles.
• Imagine you are trying to "snap" a seatbelt buckle with your hips at the top of the movement for a powerful, explosive hip drive.

Common Mistakes

• ×Rounding the lower back during the hip hinge can cause strain; keep your spine neutral by bracing your core and maintaining a slight arch.
• ×Using too much knee bend instead of hinging at the hips reduces glute activation; focus on pushing your glutes backward and keeping shins relatively vertical.
• ×Not achieving full hip extension at the top limits glute contraction; drive your hips completely forward to stand tall and squeeze your glutes fully.