Band Training Workout: Glutes and Hamstring
Band Training for Glutes and Hamstrings
Here is a posterior chain superset you may want to try out.
Glute – Ham raises
Assisted Glute – ham raises I have never been a favorite of mine yet I know many of you do them. It’s probably because I could never do them well. Thank goodness for a little assistance. You will see what I mean shortly, but I suspect many of your athletes do not do them well either so give this a shot. It can be done without the glut-ham pad if needed but it makes it easier if you have one.
Band – DB SLD is a traditional drill but when you add a band to it, I do much better at proprioceptively driving at my hips. However, if the trunk is not able to match the intensity, you will notice low back tightness after a long set. Key is to make sure your band tension is not too high. However, when glutes, hams and abs become a team, look out.
Kettlebell swings have been a blessing when it comes to developing hip extension power. Unfortunately at the high school we have not yet invested in them. Hopefully soon. So instead we are using bands and dbs these days. Definitely not the same but by using the band we do get pretty good glute activation. Snap swings or DB Hip Throws are a hybrid swing variation I started doing with bands and dbs to work on hip hinging control and getting effective loading of the posterior chaiin . Plus it seems that kids get pretty good explosion through their hips if they swing the db slightly more posterior.
Let me know what you think
Getting Better with Band training
PS.. Watch for Live October RBT Band Training Cert coming over the next day or so