How to do Cable Pull-Throughs Correctly and Safely

 
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INTRODUCTION

  • The Cable Pull-Through is a great compound exercise that trains the powerful muscles of the posterior chain which includes the hamstrings, the glutes, and the low back. It is considered to be a great introductory variation to the deadlift, and a formidable builder of the legs all by itself.

 

CABLE PULL THROUGH FORM VIDEO


BENEFITS OF THE PULL THROUGH

  • Strengthens and tones the leg muscles, especially the hamstrings and glute muscles
  • Teaches the appropriate mechanics for bending at the waist

  • Strengthens the back muscles without providing any compressive axial loading


MUSCLES WORKED DURING THE PULL THROUGH

  • Hamstrings
  • Glutes
  • Low Back
  • Core
  • Upper Back (Isometrically)

 

PERFORMING THE PULL THROUGH WITH GOOD TECHNIQUE

  • Approach a cable pulley machine and attach the rope handle or another similar attachment to the machine
  • Lower the pulley apparatus to the lowest setting

  • Pick the desired weight on the machine (remember to always start out light when learning a new movement)

  • Face away from the machine and grab the rope attachment with your palms facing each other in between your legs

  • Take a few steps away from the machine so that the pulley begins to lift the weight off the rack. Ensure that you are far enough so that the weight lifted does not come back in contact with the weight stack

  • Assume a stance that is wider than shoulder width with your feet straight, or pointed out no more than 15-30 degrees

 
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  • Begin the movement by bending at the waist and pushing your hips back towards the machine.

  • Do not allow your spinal alignment to change, keep your spine neutral

  • Keep pushing your hips back until you feel a nice stretch in your hamstrings

 
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  • Pause for a second and reverse the movement by extending at the hips

  • Ensure that you squeeze and activate your glutes at the top of the movement

  • Repeat for the desired amount of reps

 

SUMMARY OF THE PULL-THROUGH TECHNIQUE 

 
 

Click on each blue circle to view the key technical aspects of this exercise


COMMON MISTAKES


BENDING AT THE SPINE

  • Do not allow any motion to come from your spine.
  • Focus on moving ONLY at the hips. Practice by standing 12 inches away from a wall, and try to make your butt come in contact with the wall. This can only be achieved through hip flexion


CHALLENGE

  • Perform 20 repetitions with 60% of your body weight

 

cABLE PULL THROUGH ALTERNATIVES