Horizontal Band Pull Contra-Lateral Single Arm
Hor Bnd Pull Contra SA
Coaching Points:
- Contralateral Stance: Start by positioning yourself in a contralateral stance, which means that the leg opposite to your working arm is placed forward. For example, if you’re using your right arm as the working arm, your left leg should be forward, and vice versa. This stance provides stability and helps generate power during the movement.
- Hip Positioning: On the side where the resistance band is anchored, your hip should be slightly pointed or coiled towards the band anchor point. This slight rotation helps engage the muscles in your core and hips, adding stability and generating more force during the exercise.
- Violent Pull: To perform the exercise, you want to execute a powerful and explosive movement. Start by holding the resistance band with the working arm extended in front of you, across your body at chest height. Then, forcefully pull the band across your body towards the opposite side. This movement should be quick, explosive, and dynamic.
- Focus on Chest Height: Pay attention to the height at which you pull the band across your body. Aim to keep it at chest height throughout the movement. This height ensures that you engage your upper body muscles, particularly the chest, shoulders, and upper back. It also helps maintain the proper alignment and range of motion for the exercise.
- Maintain Control and Stability: While you perform the violent pull, it’s important to maintain control over your body and the resistance band. Avoid any jerking or uncontrolled movements that could lead to injury. Focus on engaging the target muscles and maintaining stability through your core and lower body.
Alternate Exercises: