Banded Hinge to Row: The Ultimate Explosive Power Exercise for Athletes

The banded hinge to row is a dynamic, full-body exercise that combines explosive hip extension with powerful upper body pulling. This compound movement simultaneously develops posterior chain strength and rowing power, making it an excellent addition to any athlete’s training program. By incorporating resistance bands rather than traditional weights, this exercise creates variable resistance that increases tension at the top of the movement while providing an overspeed eccentric component during the descent.

Watch the video below on how to maximize this exercise.

Banded Hinge to Row: The Ultimate Explosive Power Exercise for Athletes

What Is the Banded Hinge to Row?

The banded hinge to row is a dynamic, full-body exercise that combines explosive hip extension with powerful upper body pulling. This compound movement simultaneously develops posterior chain strength and rowing power, making it an excellent addition to any athlete’s training program. By incorporating resistance bands rather than traditional weights, this exercise creates variable resistance that increases tension at the top of the movement while providing an overspeed eccentric component during the descent.

Benefits of the Banded Hinge to Row

• Develops explosive hip extension – critical for sprinting, jumping, and change of direction
• Enhances upper body pulling power – translates to improved performance in wrestling, climbing, and rowing sports
• Combines lower and upper body power – teaches the kinetic chain to work together efficiently
• Creates overspeed eccentric loading – strengthens hamstrings and glutes in the stretched position
• Provides accommodating resistance – bands increase tension where you’re strongest for optimal muscle recruitment
• Minimizes momentum cheating – unlike cable machines where momentum can reduce effectiveness
• Requires minimal equipment – just resistance bands and an anchor point

Muscles Worked in the Banded Hinge to Row

• Primary muscles: Glutes, hamstrings, erector spinae, latissimus dorsi, rhomboids, trapezius
• Secondary muscles: Biceps, rear deltoids, core stabilizers

Equipment Needed

To perform the banded hinge to row properly, you’ll need:

• Two resistance bands of light to moderate tension (not extremely strong or too easy)
• A sturdy anchor point at ground level (power rack, rig, or sturdy post)

How to Perform the Banded Hinge to Row

Setup

1. Attach two resistance bands to the bottom of a rack or sturdy anchor point
2. Grasp one band in each hand
3. Step back until you feel immediate tension in the bands while standing upright
4. Ensure you’re far enough away that the bands maintain some tension even when you hinge forward

Execution

1. Hinge at the hips, pushing your buttocks backward while maintaining a neutral spine (similar to a Romanian deadlift)
2. Lower until you feel a stretch in your hamstrings, keeping a slight bend in your knees
3. From this hinged position, explosively extend your hips while simultaneously pulling the bands toward your torso
4. Drive through your heels as you stand tall, squeezing your glutes at the top position
5. Allow the bands to slowly pull you back to the starting hinged position
6. Repeat for the prescribed repetitions, focusing on explosive power with each rep

Key Performance Tips

• Maintain a neutral spine throughout the movement
• Generate power primarily from the hip extension
• Keep shoulders pulled back and down away from your ears
• Avoid using momentum to cheat the movement
• Control the eccentric (lowering) phase rather than letting the bands yank you forward

Programming Recommendations

For optimal results, incorporate the banded hinge to row as follows:

• Sets: 3-5 sets
• Reps: 5-8 reps per set
• Tempo: Explosive concentric, controlled eccentric
• Rest: 60-90 seconds between sets
• Frequency: 1-2 times per week as part of your upper body or explosive training days

Five to eight repetitions are recommended rather than lower rep ranges (like three) to accumulate sufficient time under tension while maintaining explosive quality throughout the set.

Who Should Use This Exercise?

The banded hinge to row is particularly beneficial for:

• Wrestlers and combat athletes who need to generate pulling power dynamically
• Field sport athletes requiring explosive hip extension combined with upper body strength
• Fitness enthusiasts looking to add variety to their explosive training
• Anyone seeking a full-body power development exercise

This exercise serves as an excellent alternative to traditional upper body plyometrics by incorporating full-body movement patterns that translate better to athletic performance.

Common Mistakes to Avoid

• Starting with too much band tension – begin with moderate resistance and progress over time
• Rounding the lower back – maintain a neutral spine throughout the movement
• Relying solely on arm strength – power should initiate from the hips
• Performing the movement too slowly – focus on explosive power with each repetition
• Positioning too close to the anchor point – ensure bands maintain tension throughout the full range of motion

Conclusion

The banded hinge to row offers a unique combination of lower body power and upper body pulling strength in one comprehensive exercise. Its ability to develop explosive hip extension while simultaneously enhancing rowing power makes it an invaluable addition to any athlete’s training arsenal. By incorporating variable resistance through bands, you’ll experience increased tension at your strongest positions and beneficial overspeed eccentric loading during the descent.

Whether you’re a competitive athlete looking to gain an edge or a fitness enthusiast wanting to develop functional power, the banded hinge to row deserves a place in your workout routine. Try implementing this exercise into your training program using the guidelines above and experience the performance benefits for yourself.