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GGS TV Strength Training

Band Pulldown

How To Do A Tall Kneeling Band Pulldown

Video Transcription: 

The tall kneeling pulldown is a fantastic alternative to doing a lat pull down it can be performed with a band or a cable machine.  Today I am going to show you how to do it with a band.   The tall kneeling part is great because it adds an extra element of core stability, however you must make sure you are doing the tall kneeling position correctly.  A lot of people when they go tall kneeling –  they lack core stability so – they are arching through their back instead of tucking their pelvis under bringing the their ribs toward their pelvis and staying tall.  The other mistake I see is people leaning back for stability, you don’t want that. You want to stay nice and tall, thinking about getting tall through the crown of your head, keeping your ribs down towards your pelvis, squeezing your glutes and bracing your core.  

From there, you are going to grab the band.  Generally using the palm in grip, and you are going to think about pulling the band straight down, keeping your elbows by your side and your thumbs ending up at your shoulders. Squeeze your shoulder blades back and down, chest nice and tall, without hyperextending your spine. If you find that is too hard, you can go to a single band and just grab just one strand of each and do the same movement. That, or you can move your hands farther down on the band so there’s less tension.  If it’s too easy, make sure you grab a little bit higher. Again, this can be done with a cable machine, with a rope attachment with a bar, basically anything you want!


About The Author: Molly Galbraith

Molly Galbraith, CSCS is co-founder and woman-in-charge at Girls Gone Strong, a global movement of 800,000+ folks passionate about women’s health, fitness, and empowerment. She’s also the creator of the The Girls Gone Strong Academy, home of the world’s top certifications for health and fitness pros who want to become a Certified Pre-& Postnatal Coach or a Certified Women’s Coaching Specialist.   The GGS Academy is revolutionizing women’s health and fitness by tackling critical (and often overlooked) topics like body image struggles, disordered eating, menopause, amenorrhea and menstrual cycle struggles, PCOS, endometriosis, osteoporosis, pre- and postnatal exercise, incontinence, diastasis recti, pelvic organ prolapse, postpartum recovery, and much more.   Learn more about Molly on her website and connect with her on Facebook, Instagram, and Twitter.

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