Pull Through

Also called cable pull-through and cable pull through.

Works

Glutes, plus hamstrings and lower back

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.

1. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

Cues

• Face away, rope between the legs.
• Hinge back until the hamstrings pull.
• Snap the hips forward, squeeze the glutes.

Common mistakes

• Squatting it.
• Rounding the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.