Cable Pull Through: Video Tutorial & Exercise Guide
| Workout | Cable Pull Through |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Hamstrings |
| Equipment Required | Cable |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Cable Pull Through: Video Tutorial & Exercise Guide
Secondary Muscles Group
Cable Pull Through: Step-by-Step Guide
- Step 1: Stand facing a cable machine with a low pulley; set an appropriate weight.
- Step 2: Attach a rope to the cable and step forward, creating tension.
- Step 3: Hinge at your hips, keeping a slight knee bend for stability.
- Step 4: Pull the rope through your legs by extending your hips.
- Step 5: Stand upright, squeezing your glutes at the top.
- Step 6: Control the descent to complete one repetition.
Cable Pull Through: Overview
The Cable Pull Through is a versatile exercise targeting the glutes and hamstrings. By using a cable machine, this movement emphasizes controlled motions, fostering muscle engagement for a comprehensive lower body workout.
Cable Pull Through: Benefits
By isolating the glutes and hamstrings, this exercise enhances muscle strength, stability, and posture. The cable resistance provides constant tension, promoting controlled movements. Incorporating Cable Pull Through into your routine contributes to improved athletic performance, reduced risk of injury, and a well-defined posterior chain.
Cable Pull Through: Pro Tips & Advanced Techniques
The cable pull through is an excellent exercise to target your glutes and hamstrings, while also engaging your core for stability. Stand facing away from a cable machine, with the rope attachment between your legs. Grab the rope handles, hinge at your hips, and pull the weight forward while squeezing your glutes at the top. Keep your back straight and your core engaged. Ready to activate those glutes? Let’s pull through!
Cable Pull Through: Progression Plan
Beginner
Intermediate
Advanced
Cable Pull Through: Frequently Asked Questions (FAQs)
What muscles do cable pull throughs target?
+Cable pull throughs primarily work the glutes and hamstrings, with secondary engagement of the lower back and core for stability.
How do cable pull throughs differ from deadlifts?
+While both exercises use a hip hinge movement, cable pull throughs put more focus on the glutes and hamstrings with less strain on the lower back compared to deadlifts.
How should I position myself for cable pull throughs?
+Stand with your feet shoulder-width apart, facing away from the cable machine. Grab the rope handle, hinge at the hips, and pull through while squeezing your glutes.
How often should I include cable pull throughs in my routine?
+Include this exercise 1-2 times per week in your glute or hamstring workouts for better posterior chain development.
What mistakes should I avoid?
+Avoid rounding your back or using your arms to pull the weight. Focus on using your hips and glutes to drive the movement.
