Cable Pull-Throughs

Introduction

The Cable Pull-Through is a highly effective exercise targeting the posterior chain, specifically the glutes, hamstrings, and lower back. Utilizing a cable machine, this movement emphasizes hip hinge mechanics, making it an excellent choice for developing strength and hypertrophy in the lower body. By maintaining constant tension throughout the range of motion, the Cable Pull-Through not only enhances muscle activation but also improves functional strength and stability. This exercise is particularly beneficial for those looking to enhance their deadlift performance or seeking a low-impact alternative to traditional lower body lifts.

Execution

How to Perform Cable Pull-Throughs

Setup

1. Attach a rope handle to the low pulley of a cable machine.
2. Stand facing away from the machine, with your feet shoulder-width apart.
3. Reach down between your legs and grab the rope handle with both hands, palms facing each other.
4. Take a few steps forward to create tension in the cable, and stand with your back straight, knees slightly bent, and hips hinged back.

Execution

1. Begin the movement by driving your hips forward, squeezing your glutes as you stand up straight.
2. Keep your arms extended and the rope close to your body as you rise.
3. Continue to push your hips forward until you are standing fully upright, with your shoulders back and chest out.
4. Pause briefly at the top of the movement, ensuring a full contraction of the glutes and hamstrings.

Finishing

1. Slowly reverse the movement by hinging at the hips and pushing your buttocks back.
2. Allow the rope to pass between your legs as you lower your torso, maintaining a slight bend in your knees.
3. Return to the starting position with the cable taut and your hips hinged back.
4. Repeat for the desired number of repetitions.