CABLE PULL-THROUGH - KEY

POINTS

The cable pull through is a hip extension exercise that targets the glutes the
hamstrings. It shares many of the same technical cues as RDL’s and good
mornings.

SET-UP
Use the rope attachment with a low cam position on the cable tower.

Grip the rope with both hands between your legs and walk forward far enough
so that at full hip flexion, the weight stack doesn’t contact itself.

STARTING POSITION
Start in an upright position, with your spine neutral, arms straight, with no
bend in the elbows.

Your scapula should be in a neutral, non-protracted or elevated position.

ECCENTRIC PHASE
The goal is to move the hips backward as far as you can, without letting your
knees track forward your back round, or without squatting downward.

As you allow the cable to pull you backward into a hip hinge, think of keeping
your chest proud, your weight in your heels, your spine neutral, and feeling
the stretch in your hamstrings increase.

The head should not crane up or down, and the only the visible movement is
the hips shifting backward.  
CONCENTRIC PHASE
To initiate the lifting phase, forcefully contract the glutes and hamstrings and
return to the start position; however, don’t hyperextend your lower back.

To feel extra glute tension, you can posteriorly tilt your hips at the top of the
movement by squeezing your glutes and thinking of tucking your butt under.

POTENTIAL ISSUES WITH INCREASED

STRENGTH
As you get stronger on pull-throughs, the pressure of the plastic caps at the
end of the rope may hurt your hands or thumbs. To avoid this, try a thumbless
grip just below the plastic caps, using straps or versa grips to keep your hands
in position.

You may get so strong that you run out of plates, or struggle to get into
position as the weight of the cable stack increases relative to your bodyweight.
To address this problem, use a higher rep range to limit the load.