Moves/Hip Extension Standing Banded

Hip Extension Standing Banded

ID: 421

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Exercise Type:
Upper Pull
Contraindications:
Wrist Problems
Equipment:
Low Bands, Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  3. 3. Avoid shrugging at the top — the scapulae should stay depressed throughout.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.