How to Do
How to Do Pulling the Band Through
The pulling the band through should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the pulling the band through.
Beginning
Beginning Pulling the Band Through
1. Set the cable machine's pulley to the lowest height setting.
2. Reach between your legs and take the rope handle with a neutral grip, facing away from the cable machine.
3. To get the weight off the weight stack, take a few steps forward.
4. With your feet slightly wider than hip-width apart and a tiny bend in your knees, your posture should be tall. Your shoulders should be directly above your hips, and your head and neck should be in a neutral position. As if you were trying to hold an egg under your chin, keep your chin tucked throughout the movement.
Movement
Pulling the Band Through Movement
1. Begin to hinge your hips while maintaining a neutral spine until you feel a stretch at the back of your legs. During the rearward movement, your knees should remain bent and your shins should remain erect. The centre of your thighs should be where your lower arms are. At a 45-degree angle, your upper body should be.
2. You should feel the weight in your midfoot and heels at the end of the downward movement, but your toes should not lift off the ground.
Benefits
Pulling the Band Through Benefits
Muscle growth in the hamstrings and lower back.
Improve the isolation of the glute and hip structures that are required for appropriate hinging mechanics.
Glute development should be boosted.
With lifters of all levels, teach/reiterate proper hamstring/posterior chain loading techniques.
Exercise Aliases
Cable Pull Throughs.
