Fitwill stands in solidarity with Ukraine

Cable pull through

Cable pull through

The cable pull through is a fantastic exercise that targets the posterior chain, specifically the glutes and hamstrings. It is a compound movement that involves a pulling motion, using a cable machine. This exercise is great for building strength and stability in the lower body while also improving hip mobility. To perform the cable pull through, start by setting the cable machine at a low position. Stand facing away from the machine with your feet shoulder-width apart. Grab the handle or rope attachment with both hands between your legs. Keep your knees slightly bent, maintain a proud chest, and brace your core. From here, initiate the movement by pushing your hips back, allowing the weight to pull your arms behind your legs. Keep a slight bend in your knees and focus on feeling a stretch in your hamstrings. Your back should remain flat throughout the movement. To return to the starting position, engage your glutes and drive your hips forward, pulling the cable back through your legs. Squeeze your glutes at the top of the movement before repeating for the desired number of repetitions. As with any exercise, it's important to start with a weight that you can handle with proper form. Gradually increase the weight as you get stronger and more comfortable with the movement. Remember to focus on maintaining good posture, engaging the correct muscles, and using a controlled tempo for optimal results. Incorporating the cable pull through into your lower body workouts can help improve your overall athleticism, increase strength, and enhance your performance in various sports and activities.

Instructions

  • Start by attaching a cable pulley to a low setting and stand facing away from the machine with your feet shoulder-width apart.
  • Hold the handle with both hands between your legs, keeping your arms straight and knees slightly bent.
  • Hinge at your hips, pushing your buttocks back while maintaining a slight bend in your knees.
  • Lower your torso until it is parallel to the floor, feeling a stretch in your hamstrings.
  • Drive through your hips and glutes, pulling the cable handle up and forward until you are standing tall again.
  • Squeeze your glutes at the top of the movement and maintain tension in your core throughout.
  • Repeat for the desired number of reps.

Tips & Tricks

  • 1. Engage your core muscles throughout the exercise to maintain stability and control.
  • 2. Focus on the hip hinge movement pattern, keeping your spine neutral and bending at the hips.
  • 3. Use a weight that challenges you but allows you to maintain proper form and range of motion.
  • 4. Control the movement on both the eccentric (lowering) and concentric (lifting) phases for maximum benefit.
  • 5. Fully squeeze your glutes at the top of the movement to activate and strengthen the hip extensors.
  • 6. Ensure that your knees stay slightly bent and do not lock out during the exercise.
  • 7. Keep your shoulder blades pulled back and down to maintain a stable upper body.
  • 8. Prioritize proper form and technique over the amount of weight lifted.
  • 9. Gradually increase the resistance or weight as you become stronger and more comfortable with the exercise.
  • 10. Always warm up before performing cable pull throughs to prepare your muscles for the movement.

Related Exercises