Banded Knee Drive Tutorial

Learn How to Do a Banded Knee Drive

Description/instructions:

  1. Tie a band towards the bottom of the rack leg or stationary object

  2. Place the open end of the band around the front of the ankle on one leg

  3. Explosively drive knee forward and up until thigh is horizontal trying to balance on stationary foot

Helpful Cues:

  1. Keep balance

  2. Drive opposite arm up with the leg performing knee drive such as you would in a sprint

  3. Maintain control every rep and engage core 

Common mistakes:

  1. Too much tension or too much give in band

  2. Too much knee flexion/ext

  3. Not getting thighs up high

  4. Going slow

  5. Losing balance

  6. Turning the whole body with drive

Other names:

  1. Banded sprint mechanic

Common variations:

  1. Without band,

  2. Step up to knee drive,

  3. Holding at top for extended period

  4. Using kettlebell instead of band

  5. Supine

  6. Arms above head