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


Snap Swings

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

8 Responses to «Band Training Workout: Glutes and Hamstring»

  1. September 14, 2011 at 2:29 pm, santiago said:

    great excercises…where did you get the bolster your using on the glute ham?

  2. September 14, 2011 at 6:10 pm, matt said:

    Hey man, have you joined the “shave your head club?”

  3. September 15, 2011 at 5:02 am, Leopoldo said:

    Hello Dave

    My pupils were surprised very pleasantly, when we started to include your band resistance system in our basketball workout.
    Good results and good attitude.
    Thanks for your videos help us a lot


  4. September 15, 2011 at 6:53 am, Jerry Shreck said:

    Great stuff Dave!
    Santiago, the glute/ham pad Dave is using was made by Legend Fitness. I have ten of them in my University weight room and they work great!

  5. September 15, 2011 at 8:01 am, Rafen said:

    Looks cool! Can’t wait to try this out.

  6. September 16, 2011 at 6:40 am, dave said:


    Where do you get your glute/ham pads?

    Thanks John

  7. September 16, 2011 at 3:08 pm, Wanda said:

    Dave you are a genius using bands for a makeshift GHR. Tried it this week, killer exercise. Used a Bosu (only thing my gym had that provided sufficient padding for my knees) which added an interesting stability element to the movement.

    Word of caution: Keep those glutes and hammies engaged during the lowering phase! I didn’t on a rep and face planted on the floor when the band quickly stretched out once gravity took control of my descent.

  8. April 13, 2013 at 12:42 pm, Training With Resistance Bands Arm running drill | Resistance Bands – Reactive Training…Powerful Results said:

    […] low back pain means your hamstrings are tight or more likely your trunk stabilizers have quit on […]

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