Band Pull-Through: Hips Drive, Arms Just Hang
A hinge drill with a band anchored low and pulling back between the legs, perfect for learning hip drive before the kettlebell or jug swing. The band corrects you on its own: pull with your arms or back and you'll feel it right away.
How to play
- Anchor and setup: band tied low on the wall bars, stand facing away two steps out, band between your legs, held with both hands (3 min).
- Slow pattern: 3 sets of 10, pushing the hips back and driving them through; your partner checks that the arms hang loose and don't pull (6 min).
- Lockout: 2 sets of 8 with a 2 s squeeze of the glutes at the top, without leaning back (4 min).
- Compare: the same hinge with a jug from the floor (deadlift), 2 sets of 8, chasing the same hip feeling (5 min).
- Wrap-up: everyone points to where they felt the work; if it was the low back, check technique with the teacher (2 min).
Rules
- Inspect the band first: if it has nicks or cracks, don't use it.
- Nobody walks behind someone whose band is under tension.
- Finish tall at the top; don't arch back.
- Release the band slowly, never let it snap.
Variations
Easier
Light band, slow pattern only.
Standard
Medium band with lockout pause and the jug comparison.
Harder
Heavy band, moving on to a light jug Russian swing only if the partner signs off on technique.
Adaptations
- Low-back injury: short range and no load in the comparison, with the teacher's OK first.
- Visual impairment: the partner gives a tactile cue at the hips to mark the drive.
- Limited leg mobility: a seated hinge on the edge of a bench, pulling the band by extending the torso.
Learning goals
- Learn the hip drive of the hinge.
- Tell glute and hamstring work apart from low-back strain.
- Prepare safely for kettlebell or jug training.
Equipment for a class of 25
- resistance bands: 14
- water jugs: 8
Teacher tip
No wall bars? Anchor the band to the base of a goal post or have a partner sitting on the floor hold it. The classic mistake is a squat with an arm pull: insist that the knees barely bend.
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