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. 
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BENEFITS:
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. 
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COACHING KEYS
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. 
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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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