Featured Exercise: Banded Pull-Throughs
There’s a very special place in my heart for exercises that offer multiple benefits in a single package. The banded pull-through is one of them.
This is an exercise that has a lot of potential for improving not just how you look, but also how you move.
In its purest form, it is a loaded hip hinge which allows you to stress the hamstrings and glutes both eccentrically and concentrically to build muscle, strength and improve movement patterns.
One of the things I see lifters struggling with the most is the hip hinge. That’s unfortunate, since it is also one of the most beneficial movements that, when performed correctly, can translate into greater athleticism, strength, muscle gains, injury-prevention, to name a few.
Enter the pull-through.
Because of the direction of the pull, this exercise can be used to reinforce and correct improper hinge patterns, while also serving as a great stimulus for the posterior chain musculature.
This movement can also be done on a cable machine, but if you only have access to strength bands, that’ll do.
- Loop a band around a rig or power rack. Place one hand through the band, and hold the band in place by interlocking both hands, or holding hands with yourself.
- Take a few steps forward, enough to create tension on the band. At your starting position, you should feel that the band wants to pull you back.
- Brace your midsection. Initiate the movement by hinging at the hips: let your hips drift back as far as they’ll go, maintaining a neutral spine throughout. Once you’ve reached maximal hip flexion (the point at which your hips can no longer go back), drive your hips forward by pushing through your feet. Squeeze your glutes at the top, but stand tall and neutral (do not hyperextend through the lower back).
- Repeat for the desired number of reps, anywhere from 8 to 20 per set.
About The Author
Since 2013, Barbara has been helping women of all fitness backgrounds get stronger, leaner and more confident, both inside and outside the gym.
Her passion lies in educating, empowering and encouraging women to find out what they’re capable of, and more.
You may also like
In this article, you’ll get the full scoop on what exactly the mind-muscle connection is, when and how to use it, and what the practical applications are for powerlifters and other strength athletes.
The zercher hold is a challenging load placement variation for full-body movements. Find out how to take your training up a notch while developing some serious core and upper body strength.
Tired of spending countless hours in the gym? Filler exercises may be just what you need to increase training productivity. Find out what they are, and how to incorporate them into your training.