Banded RDL
How to Do It
Stand on a band, feet hip-width, holding the other end at the hips or shoulders. Soft knees, brace, push the hips straight back against rising band tension, keeping the back flat. Lower to a hamstring stretch, then drive the hips forward to stand against the band. Keep the band path close to the body.
Why It Works
The band provides accommodating resistance — tension peaks at lockout — overloading the top of the hip hinge where the glutes finish extension, while training the hinge pattern with a joint-friendly stimulus.
Hockey Transfer
Builds the forceful end-range glute/hamstring extension that finishes the stride push-off; the top-end band overload mirrors the powerful hip snap at full stride extension.
Coaching Cues
- "Hips back, fight the band up"
- "flat back"
- "snap the hips through at the top"
Common Mistakes
Rounding the back; squatting instead of hinging; letting the band pull you out of position
Progression / Regression
heavier band or pause at the stretch
lighter band or shorter range
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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