Moves/Banded Kickbacks

Banded Kickbacks

ID: 641

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Exercise Types:
Aesthetic, Dynamic
Contraindications:
None
Equipment:
High Bands, Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Stretch-to-contraction on every rep maximises fiber recruitment.
  3. 3. Rest 60–90 seconds between sets to maintain quality without full recovery.

Regression:

Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.

Progression:

Add load, increase time under tension with a slower tempo, or progress to a unilateral variation.

Common Problems:

No peak contraction — enforce a 1-second squeeze at the end range before the return.