The banded pull through enhances dynamic hip strength.
The pull through is a remarkable multi-joint movement that efficiently engages your hamstrings and glutes. Incorporating pull throughs or hip thrusts into your fitness routine assists in overcoming stagnation and fosters comprehensive strength progress. Today, we’ll delve into the banded pull through.
One of the favored variations of pull throughs is the cable pull through. But what if the cable machine is perpetually occupied at your fitness center or possibly in poor condition? The banded pull through is an alternative workout utilizing resistance bands to target the identical muscle groups.
Executing a banded pull through additionally provides distinct benefits, making it an excellent standalone exercise. Nevertheless, it’s crucial to use proper technique and select the appropriate type of band for this exercise. This guide explores the reasons why you should incorporate the banded pull through into your training regimen along with additional alternatives for strengthening and toning your muscles.
Procedures and Muscle Groups Engaged
The banded pull through primarily focuses on your erector spinae, glutes, and hamstrings. You’ll reap numerous advantages by integrating a banded pull through into your workout, provided you maintain proper posture. Regulate your pace and focus on practicing the correct technique to prevent injuries. Below is a detailed guide on performing the banded pull through.
- Select a suitable band based on your preferred resistance level. A thicker band provides higher resistance.
- Anchor your band to a fixed, stable point below hip height. Grip the band with both hands using a double overhand grip.
- Step over the band with the anchor point behind you. The band should pass underneath your legs.
- Walk forward until the band is taut, then bend at the hips. Make sure there is still ample tension in the band and your back remains straight. This is your starting position.
- Raise your body by pulling the band through your legs and pause at the top.
- Hinge at the hips to bend over, reset to the starting position, and finish your repetition. Ensure your back remains straight throughout.
- Repeat for the desired number of reps.
Advantages
Studies indicate that occasionally integrating resistance bands into your exercises can boost your power and strength (1). Specifically, banded pull throughs provide multiple benefits for your posture and lower back. Here are some key reasons why this exercise is beneficial.
Increased Time Under Tension
One advantage of using resistance bands for pull throughs is extending your muscles’ time under tension. Consequently, this exercise enhances muscle hypertrophy and growth in the hamstrings and glutes. Research demonstrates how time under tension significantly contributes to muscle hypertrophy, depending on its application and timing (2).
Easier on Your Lower Back
Individuals with lower back discomfort might prefer this exercise for training their posterior chain muscles. During execution, your glutes and hamstrings bear most of the load. This enables proper training and higher volume without overburdening your lower back.
Effective For High-Speed Hip Power Training
When performing a banded pull through, you can choose either a controlled, slow motion or a fast and explosive movement, thanks to the accommodating resistance provided by the bands. Cable machines often experience brief lapses in resistance and create noise.
Transference to Deadlifts and Pulls
While performing banded pull throughs, the resistance during the eccentric phase offers feedback, aiding in understanding the correct position. This fosters proper hinging and reinforces hip flexion, which are crucial for exercises like deadlifts and pulls.
Banded Pull Through Substitutes
The banded pull through is an excellent exercise for enhancing the mobility and strength of your lower body. However, ifyou require diversity, we offer an array of exercises below that achieve the same goals. Mixing up your workouts is an excellent method to prevent a strength plateau and keep your fitness routine engaging(3).
Kettlebell Swing
Kettlebell swings also focus on the posterior chain muscles similar to banded pull-throughs. They employ explosive power as well and can be the subsequent step in your regimen after banded pull-throughs.
Barbell Hip Thrust
The barbell hip thrust also enhances your glutes, augmenting their size and power. Utilizing barbells allows for heavier weights. The hip thrust also engages other posterior chain muscles worked by banded pull-throughs.
Cable Pull Through
The cable pull through serves as the cable machine variation of this exercise. It targets the same muscle groups and provides a greater range of motion, leading to a more intense workout.
Dumbbell Squat
Dumbbell squats focus on your glutes and hamstrings as well. Additionally, this exercise also strengthens your quads.
FAQs
What muscles do banded pull-through work?
Banded pull-throughs target the muscles in the posterior chain of your legs. Refer to the guide above for a detailed breakdown of the specific muscles involved.
What are the benefits of resistance band pull-through?
One exceptional benefit of resistance band pull-throughs is their portability—you can perform them anywhere with a secure anchor point lower than your hips. Review the article for additional advantages and reasons to incorporate this exercise into your routine.
Are banded pull ups effective?
Absolutely, banded pull-ups effectively build muscle strength and stamina. They also enhance your bodyweight pull-ups by increasing your strength.
Connect with us on Instagram, Facebook, and Twitter for more workout guides!
References
- Joy, J. M., Lowery, R. P., Oliveira de Souza, E., & Wilson, J. M. (2016). Elastic Bands as a Component of Periodized Resistance Training. Journal of strength and conditioning research, 30(8), 2100–2106. https://doi.org/10.1519/JSC.0b013e3182986bef
- Diniz, R. C. R., Tourino, F. D., Lacerda, L. T., Martins-Costa, H. C., Lanza, M. B., Lima, F. V., & Chagas, M. H. (2022). Does the Muscle Action Duration Induce Different Regional Muscle Hypertrophy in Matched Resistance Training Protocols?. Journal of strength and conditioning research, 36(9), 2371–2380. https://doi.org/10.1519/JSC.0000000000003883
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897