Dryland Tip: Reach Through with Band
Purpose: The pull through is a beginner exercise which teaches the hip hinge movement. This motion is similar to those in short axis strokes (fly and breast) and helps swimmers differentiate their hips and lumbar spine. The pull through can be progressed with other hip hinge movements, such as the deadlift, single leg deadlift, and good mornings.
Directions: Attach a resistance band at approximately knee height. Next, stand up tall with the shoulder blades pinched down and back (like you're holding a piece a paper between them) and have the band between your legs. Start moving the hips backwards with your hands between your legs. Reach as far as possible, with your knees slightly bent. During this movement, you should feel a strong pull in your hamstrings and glutes. At the end of this movement, return to the standing position, by bringing the hips forward and lifting the chest forward. As your rise, make sure you are tightening your hamstrings and glutes.
Perform 3 sets of 15 repetitions to learn this movement. Happy Thanksgiving!
G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.
Video Categories
Morning Swim Show Episodes (1186)
- of 198
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013
(12:9)
Ozzie Quevedo on The Morning Swim Show
May 15, 2013
(17:40)
John Dussliere on The Morning Swim Show
May 15, 2013
(11:29)
Amini Fonua on The Morning Swim Show
May 13, 2013
(13:18)
Workout Videos (82)
- of 14
Daren Brubaker
May 10, 2013
(0:16)
Victoria Toris Box Jumps
April 25, 2013
(0:27)
Daren Brubaker
April 18, 2013
(0:54)
Streamline Flutter Kick
April 11, 2013
(0:24)
Core Kicking
April 10, 2013
(0:49)
TRX Exercise for Starts
April 2, 2013
(0:43)
Interviews (894)
- of 149
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013
(12:9)
Ozzie Quevedo on The Morning Swim Show
May 15, 2013
(17:40)
John Dussliere on The Morning Swim Show
May 15, 2013
(11:29)
Amini Fonua on The Morning Swim Show
May 13, 2013
(13:18)
Tip of the Week (44)
- of 8
TYR FastStache
March 30, 2012
(1:29)
Water Petting
November 7, 2011
(0:9)
Thumbs Up
November 7, 2011
(0:9)
Thumbs Down
November 7, 2011
(0:11)
Princess Waver
November 7, 2011
(0:7)
Ideal Free
November 7, 2011
(0:6)
Dryland Tips (89)
- of 15
Dryland Tip: Goblet Squat
November 14, 2012
(2:11)
Dryland Tip: Improving Ankle Range of Motion
November 1, 2012
(1:33)
Dryland Tip: Elevated Push-up
October 25, 2012
(1:41)
Dryland Tip: Super Bug
October 10, 2012
(0:57)
Dryland Tip: Exercise Ball Bridge
October 4, 2012
(1:22)
Dryland Tip: Four-Point Hip Extension
September 26, 2012
(1:38)
Performance of the Week (146)
- of 25
Speedo Performance of the Week: May 14, 2013
May 14, 2013
(1:21)
Speedo Performance of the Week: May 7, 2013
May 7, 2013
(1:40)
Speedo Performance of the Week: April 30, 2013
April 30, 2013
(1:7)
Speedo Performance of the Week: April 23, 2013
April 23, 2013
(1:6)
Speedo Performance of the Week: April 16, 2013
April 16, 2013
(1:19)
Speedo Performance of the Week: April 9, 2013
April 9, 2013
(1:3)
Poll of the Week (136)
- of 23
Poll of the Week: Dec. 7, 2012
December 7, 2012
(1:30)
Poll of the Week: Nov. 30, 2012
December 1, 2012
(1:43)
Poll of the Week: Nov. 16, 2012
November 16, 2012
(1:23)
Poll of the Week: Oct. 26, 2012
October 26, 2012
(1:58)
Poll of the Week: Oct. 19, 2012
October 19, 2012
(1:50)
Poll of the Week: Oct. 12, 2012
October 12, 2012
(1:21)
Early Years (115)
- of 20
Performance of the Week: July 24, 2012
July 24, 2012
(0:51)
SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012
(15:52)
Early Years: Mar. 31, 2008
April 6, 2011
(45:32)
Early Years: Mar. 28, 2008
April 6, 2011
(11:59)
Early Years: Mar. 27, 2008
April 6, 2011
(11:23)
Early Years: Mar. 26, 2008
April 6, 2011
(11:51)
Comments