Today's Edge: The hips don't lie! It's hard to perform at your best without strong hips. Get a band and try the Band Deadlift Pull-Through.
The Band Deadlift Pull-Through targets the muscles of the posterior chain. Posterior chain is a term that ultimately refers to your glutes and hamstrings. This exercise also challenges your core to stay stable while keeping a flat back position.
Take a wide stance (slightly more than shoulder width apart). Step out away from the secure anchor point of the band so there is reasonable tension. Keep your shoulders/arms from rolling forward. Be sure to lock out your elbows and avoid bending them at any point in the exercise. Think of taking a bow to go down and hike a football as you let your hands go behind you. Reach your butt toward the wall behind you. Keep your core engaged and your low back flat. Finish the motion in a locked knee, straight up and down position at the top of the pull. For more hamstring focus use less knee bend on the way down into the deadlift motion.
HOW TO USE:
Use this exercise as a warm-up for any activity. It's a great prep exercise for a cable or hex bar deadlift. It can also be used as a lower body hip dominant exercise on your lower or total body lift day. Use it at home or in a hotel gym that doesn't have other options for lower body strength work. Shoot for 2-4 sets of 8-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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