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Resistance Band Bear Pull-Through
A quadruped anti-rotation exercise using a resistance band pulled across the body in bear hold position, targeting obliques and core for stability and rotational strength; scaled by band tension.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Shoulders, Glutes
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis
Shoulders
4/10Anterior Delts
Glutes
3/10Glute Medius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at chest height. Get into bear hold position on hands and toes with knees hovering off ground, band attached to one hand.
- Grip band with one hand extended forward.
- Pull band across body by rotating torso toward anchor point.
- Keep hips level and knees off ground.
- Return to start by slowly extending arm.
- Switch sides after reps.
- Maintain stable bear hold throughout.
Coaching Tips
Form Cues
- Brace core tight
- Hips square to ground
- Pull with rotation, not arm
- Knees hover low
- Eyes forward
- Slow controlled return
Breathing
Inhale during eccentric phase; exhale and brace core during pull.
Tempo
2-0-2
Range of Motion
Pull until band reaches opposite hip; full arm extension at start without shoulder shrug.
Safety
Safety Notes
- Avoid if wrist issues present
- Use light band for form
- Stop if lower back pain occurs
- Ensure stable surface
Spotting
Self-spot with tension control; partner can stabilize hips if needed.
Common Mistakes
- Letting knees touch ground
- Over-rotating hips
- Using momentum from arm
- Arched back
- Shrugging shoulders
- Incomplete rotation
When to Avoid
- Acute core injury
- Wrist instability
Flexibility Needed
- Shoulder flexion for bear hold
- Hip mobility for quadruped stability
Build Up First
- Master basic plank and bear hold
- Understand anti-rotation bracing
Also known as
Band Bear Hold Pull, Quadruped Band Anti-Rotation Pull, Bear Position Band Pull-Through
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