Banded Rotational Press
Demo video coming soon
How to Do It
Anchor a band to the side at chest height. In an athletic stance side-on, hold the band at the chest and press it forward while rotating the trunk and hips away from the anchor, finishing with the arms extended and the body turned through. Control the return. Drive the rotation from the hips through the trunk into the press. Reps each side.
Why It Works
Combines a horizontal press with trunk rotation against band resistance, training the rotational push pattern with accommodating load; the band lets the athlete train the press-and-rotate action with more control and time-under-tension than a ballistic throw, building rotational pressing strength.
Hockey Transfer
Trains the combined rotate-and-push action used to transfer force into a shot or hard pass and to push through an opponent while rotating; builds the rotational pressing strength behind shooting power and protecting the puck with a turn-and-push.
Coaching Cues
- "Rotate from the hips and press"
- "drive through, finish extended"
- "control the return"
Common Mistakes
Pressing without rotating (or vice versa); rotating from the low back; using arms only; letting the band snap back
Progression / Regression
heavier band or more explosive
lighter band or smaller range
Primary Muscles
Energy System
Alactic/ATP-PC (power)
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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