Exercise of the Week - Cable Pull Throughs
The cable pull-through involves aggressive pelvic thrusting and might be the most awkward exercise to perform in the gym. It is expected that some confused and disappointed looks will ensue from nearby patrons - nonetheless, this exercise is highly recommended!
Why do cable pull throughs?
The pull through is a simple, yet effective exercise that should be utilised by people with almost any goal and level of experience, offering the following benefits:
Develops strong, powerful, good looking glutes and hamstrings.
It’s like a kettlebell swing, but easier to learn, due to the less explosive nature of the movement.
Large amounts of torque can be generated about the hips with minimal compressive and shear loading on the spine. This is due to the different angle that the force is applied.
Teaches proper hip hinge mechanics. This is essential for minimising injury risk during movements like deadlifting, squatting or even picking something up.
How to do cable pull-throughs
The cable pull-through involves a back and forth motion at the hips, similar to a kettle bell swing.
The starting position involves you standing with your back to the cable machine, and the cable between your legs.
Use a rope attachment and have it on the lowest setting.
Initiated the movement but first hinging at the hips and sitting your butt back as if to stretch the hamstrings.
Reach through your legs until your hands go just past your knees, or until you feel a good stretch.
Keep the chest up and focus on maintaining neutral spine. Avoid dropping the chest or rounding through the lower back reach further. Also, keep the head down through the whole movement so you don’t hyperextend the neck. Imagine you have tennis ball under your chin and you don’t want it to fall out.
When you complete the rep, don’t lean back. Rather you want to focus squeezing the butt, locking the knees and driving your hips forward.
How do i incorporate cable pull-throughs into my training?
We recommended utilising this exercise as one of your accessories for squats or deadlifts towards the end of your workout. Complete 3 or 4 sets in higher rep ranges (>8) as this isn’t an exercise that calls for maxing out. Focus on feeling the right muscles working, and practicing proper movement patterns.
