Suspension Pull Through

Suspension Pull Through

The Suspension Pull Through is a highly effective exercise that targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back. This exercise is performed using a suspension trainer, which adds an element of instability to challenge your core stability and overall strength. The Suspension Pull Through is great for both home and gym workouts, as it requires minimal equipment and can easily be adjusted to fit your fitness level. During the Suspension Pull Through, you'll start by attaching the suspension trainer to an anchor point above head height. By holding onto the handles and facing away from the anchor point, you'll lean forward with a slight hinge at the hips, while keeping your back flat and core engaged. From this position, you'll use your glutes and hamstrings to drive your hips forward and bring your body back to an upright position. The suspension trainer provides resistance as you control the movement back and forth, ensuring that your muscles are fully engaged throughout the exercise. The Suspension Pull Through offers several benefits for your fitness journey. It helps improve hip mobility, strengthens your posterior chain, and enhances overall stability and balance. Additionally, as a compound movement, it activates multiple muscle groups simultaneously, making it an efficient and time-saving exercise option. Remember to maintain proper form and focus on engaging your muscles throughout the movement to maximize the benefits of the Suspension Pull Through. Add this exercise to your routine, and you'll be on your way to building a stronger and more resilient body.


  • Adjust the suspension trainer straps to a length that allows you to comfortably hang from them with your feet off the ground.
  • Hold onto the straps with an overhand grip, arms extended straight in front of you.
  • Lean back and lower your body until your arms are fully extended and your torso is parallel to the ground.
  • Engage your core and glutes as you pull your body back up to the starting position.
  • Make sure to keep your back straight and avoid using momentum to complete the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core and maintaining a neutral spine throughout the movement.
  • Initiate the exercise by pulling with your arms, using your back muscles to drive the movement.
  • Squeeze your shoulder blades together at the end of the movement to activate your upper back muscles.
  • Control the movement on the way back, resisting the urge to let the handles snap back quickly.
  • Modify the difficulty by adjusting your body angle. The more upright you are, the easier the exercise becomes.
  • Add variety by changing your grip, using a neutral, overhand, or underhand grip.
  • Ensure proper breathing: exhale as you pull the handles towards your body and inhale during the eccentric phase.
  • Avoid excessive swinging during the exercise, as this can reduce the effectiveness and increase the risk of injury.
  • Gradually increase the resistance or difficulty level as your strength improves to challenge your muscles further.
  • Consistency is key! Aim to incorporate the suspension pull through into your regular workout routine for optimal results.


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