Band-Assisted Pull-Up
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Loop a resistance band over the pull-up bar. Step or kneel in the band. Grip the bar slightly wider than shoulders, palms forward. Let yourself hang fully — arms straight, shoulders DOWN (not shrugged). Initiate by depressing the shoulder blades, then drive elbows toward your hips. Pull until your chin clears the bar. Pause briefly. Lower under control to a full dead hang. The band assists the hardest range.
Why It Works
The band-assisted pull-up lets athletes build pull-up strength progressively when they cannot yet complete full bodyweight reps. Building back and grip strength is non-negotiable for hockey — every board battle and puck-protection scenario demands it. The band reduces load at the bottom (hardest point) and teaches the lat engagement pattern needed for strict pull-ups.
Hockey Transfer
Reduces effective bodyweight so you can perform real concentric pull-up reps — the only way to build the pattern. Faster route to a strict pull-up than lat pulldowns alone. The bar position transfers; the cable doesn't.
Coaching Cues
- "Loop heavy band over bar"
- "Foot in band. Full ROM — chest to bar"
- "Full extension at bottom. Lower for 2 seconds."
Common Mistakes
Using a band so thick you barely feel any load — challenge yourself. Half-reps — chin must clear the bar AND arms must reach full extension at the bottom. Shrugging at the start instead of depressing the scapulae. Staying on the band too long — test unassisted reps every 2-3 weeks.
Progression / Regression
Negative pull-ups (jump to chin-over-bar, lower for 5 seconds) before going unassisted.
Ring row or TRX row — horizontal pull that builds the same muscles with less demand.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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