How to Do Band Pull Through Properly

Band pull through is a compound exercise that works towards strengthening muscles of the posterior chain including the back, core, hamstrings and glutes.

Performance of band pull through require a load or a pulley on to which a band is fixed.

The objective of the exercise is to apply force on the band that makes it stretch thereby making body muscles work.

The thicker the resistance band, the more the tension and muscular demands it is.

It is important you Understanding what and how of a band pull through so that you are able to perform the workout optimally.

Band pull through is a commonly exercised movement for hip and hamstring development, increased gluteal hypertrophy and endurance, and reiterating proper hip flexion and extension mechanics.

HOW TO DO BAND PULL THROUGH

  • Attach a band to a stable surface or a squat rack (load).The load should be of moderate weight at the beginning and adjusted as the exercise demands.
  • Stand a few feet from the squat rack with the band in between the feet so that there is no slack in the band. The farther you stand from the squat rack the harder it is.Your feet should be arms straight to allow the band not to cause friction in the groin. Be sure to keep the shoulder-blades down the back to secure a good upper back positioning.
  • With the knees slightly unlocked, keep your hands into the hips and allow the tension/weight to pull the hips backwards, making sure to flex the hips while keeping the back flat and chest up.
  • Once you have stretched to your ability, pause for a brief moment and feel the stretch. Thereafter, relax your glute muscles as you begin to ascend.
  • While keeping balance, lift your hips upwards as you equally push them forward. You should end in the identical position as step 2.

WHAT MUSCLES DO BAND PULL THROUGH WORK

Below are primary muscles targeted by the band pull through exercise. These muscles are often trained with other hinging movements like deadlifts. However, band pull through offers significantly less spinal compression which is beneficial for you if you are looking not to over-train or overtax your lower back.

1. HAMSTRINGS

Hamstring muscles are very important to you when engaged in activities like running, kicking or even walking.

Performing band pull through improves strength and tone of the muscles thus making them resistant to strain and tearing when subjected to abrupt stretch.

2. GLUTEUS MAXIMUS

Band pull-through are incredibly underrated when it comes to the glutes.

The band tension increases as you stand up with maximal tension at lockout, where the glutes tend to work the most. Grab a heavy band and work sets anywhere from 8-20 reps.

3. SPINAL ERECTORS (LOWER BACK MUSCLES)

Erector spinae muscles works to “erect” the spine. That is, they function to extend the lower, middle, and upper back.

They also assist with side bending motions and resisting rotational forces. Band pull through work the extension function of the erector spinae extremely well.

BAND PULL THROUGH BENEFITS

The following are some of the benefits you can expect from performing band pull through as part of your routine exercise.

1. INCREASE AND GROWTH OF GLUTE AND HAMSTRING

The band pull through is a good exercise for increasing time under tension, eccentric muscle damage, and overall muscular activation of the glutes and hamstrings.

You can perform this exercise in higher volumes without additional neurological fatigue or stress to the lower back.

2. REINFORCING THE HIP

The band pull through can be used to help teach and reinforce proper hip flexion and hinging patterning necessary for more advanced movements like deadlifts and pulls.

The added tension in the eccentric phase can provide neurological and motor patterning feedback to help increase your understanding of what positions should feel like.

3. INCREASE MUSCLE ACTIVATION

Band pull through is an isolated glute exercise that can be done to increase muscle activation of the glutes by increasing period of tension and your ability to actively engage the muscle under loading in a more controlled setting.

ALTERNATIVES TO BAND PULL THROUGH

Below are band pull through alternatives that you can consider to incorporate in your routine exercise.

1. BARBELL HIP THRUST

The barbell hip thrust  can be done to target similar muscle groups as the band pull through.

This alternative can be used to increase glute hypertrophy and strength, and is often used with significantly more weight.

2. ROMANIAN DEADLIFT

The Romanian deadlift is a fundamental deadlifting/posterior chain strength and hypertrophy movement for strength, power, and fitness among athletes.

While this involves higher loading and much more spinal compression, it offers you a sport specific strength training component to a training program.

3. KETTLEBELL SWING

The kettlebell swing is a ballistic functional exercise that increases glute, hamstring, and posterior chain explosiveness, muscle hypertrophy, and athletic potentials.

This movement can be a great stepping stone from the band pull through, as it has high amounts of eccentric loading to increase muscle hypertrophy.

4. DUMBBELL SQUATS

Another alternative to band pull through are dumbbell squats.

This exercise stimulates the glutes, quads, and hamstrings in the same way that a typical squat does while also improving leg strength and explosive power.

BANDED PULL THROUGH MISTAKES TO AVOID

Banded pull through exercises are very common but some people still make a lot of mistakes in performing these workouts.

These may then lead to injuries and suboptimal outcomes. Some mistakes to avoid in doing band pull exercise include;

1. ROUNDING AND CAVING OF THE BACK

This means not keeping the spine in a neutral position thereby placing pressure on the spine, thus possibly leading to injury.

Besides that, when the back is allowed to round or curve, the work is taken off the gluteal muscles which does not allow them to work maximally.

2. NON-ENGAGEMENT OF THE CORE

Engaging the core is essential in maintaining the spine in a neutral position in order to help you in keeping proper form and balance.

Non-engagement of the core may lead to injury same as that seen in rounding and caving of the back.

3. ALLOWING THE KNEES TO GO PAST THE TOES

Glute workouts often involve a squatting position which places the knees past the toes.

However, some people allow the knees to move too far forward, thus placing more work on the quads while reducing the work of the glutes.

This movement places more pressure on the knees which may lead to injury.

CONCLUSION

Band pull through exercises targets the posterior chain muscles the same way that its alternatives do.

A combination of these exercises is useful in growing your glutes as they maximize and mimic basic lower body movement patterns.

In order to attain optimal results, proper form and workout variation should be applied by avoiding common mistakes.

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