Description
A strength training exercise that targets the glutes and hamstrings, using a cable machine.
How to Do Cable pull through
- 1Setup
Stand facing away from a low cable pulley, with the rope attachment between your legs. Grab an end of the rope in each hand, allowing the rope to pass through your legs from behind.
- 2Setup
Step forward a few feet to create tension on the cable, positioning your feet shoulder-width apart with a slight bend in your knees. Hinge at your hips, pushing your glutes back until you feel a stretch in your hamstrings, maintaining a neutral spine.
- 3
Keeping your core engaged and back flat, explosively drive your hips forward, squeezing your glutes to pull the rope through your legs until you are standing upright, achieving full hip extension.
- 4
Control the eccentric phase by slowly hinging at your hips again, allowing the rope to pull your hands back through your legs, returning to the starting stretched position. Inhale as you lower, exhale as you extend.
Tips
- Initiate the movement by pushing your hips back, not by bending your knees excessively, to ensure primary glute and hamstring activation.
- At the top of the movement, fully extend your hips and consciously squeeze your glutes for a strong peak contraction, avoiding hyperextension of your lower back.
- Keep your abdominal muscles braced throughout the exercise to protect your lower back and maintain a stable torso, enhancing power transfer.
- Resist the weight as you hinge at the hips during the eccentric phase to maximize time under tension and promote muscle growth.
Common Mistakes
- ×Avoid rounding your lower back during the hinge; instead, keep your spine neutral and chest up to prevent injury and properly engage the posterior chain.
- ×Do not squat down by bending your knees too much; focus on pushing your hips back and maintaining a slight bend in the knees to target the glutes and hamstrings effectively.
- ×Don't forcefully arch your lower back at the top of the movement; instead, achieve full hip extension by squeezing the glutes without compromising spinal alignment.
Variations
Cable Pull Through (with rope)
Engage your glutes and hamstrings with the Cable Pull Through. This effective exercise uses a rope attachment to build powerful hip extension.
Cable Kneeling Pull Through
Target and strengthen your glutes and hamstrings with the Cable Kneeling Pull Through.
Dumbbell Sumo Pull Through
Master the Dumbbell Sumo Pull Through to build powerful glutes and hamstrings. This dynamic exercise uses a wide sumo stance to pull a dumbbell through
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