For today’s lower body supplemental exercise variation, I demonstrate a band-resisted loaded pull through. It is very similar to a deadlift, hinge, and RDL’s pattern with one small exception, the goal is to try and place the weights behind your heels without losing a neutral position of the spine.

Sitting Back into the Hinge

This forces you to have to sit back into the hinge and into the hip deeper. You feel it across your hips, glutes, and hamstrings and it will really reveal how much hip mobility you have.

Simple Modifications

Play around with the stances a bit to find where you have the most usable range. I moved from narrow to sumo stance and also worked on different tempos, i.e., slow eccentric, powerful extension, or just a moderate tempo.

Changing the Anchor

In the video I show two different variations on how to setup the bands for the exercise. In variation one, the band-resistance is on the implement itself helping you to get the kettlebell back farther behind your hips. For variation two, the band is anchored across your hips helping you sit back into the hinge and giving resistance to the powerful extension phase.

Here is the strength set:

1A] RNT Box Squats (with Anterior Band Resistance), 5 sets x 3-5 reps
1B] Barbell RDL’s, 5 sets x 3-5 reps
1C] Band-Resisted Loaded Pull Throughs, 5 sets x 10-12 reps