Cable pull-through
- Attach a rope handle to the low pulley of a cable machine. Face away from the machine, straddle the cable, and grab the rope between your legs with both hands.
- Take a few steps forward to create tension. Stand with your feet shoulder-width apart and your knees slightly bent.
- Initiate the movement by pushing your hips backward, keeping your back straight until you feel a stretch in your hamstrings.
- Powerfully drive your hips forward and squeeze your glutes to return to a tall, standing position.
Tips
- Drive the movement by pushing your hips backward and forward, not by bending and straightening your knees.
- At the top of each rep, fully extend your hips and squeeze your glutes before beginning the next hinge.
- Keep your spine in a neutral position throughout the hinge, allowing your torso to tip forward as your hips move back rather than forcing your back to stay upright.
Common mistakes
- Rounding the lower back during the hip hinge, causing the lumbar spine to flex instead of staying neutral.
- Pulling the rope with the arms instead of letting the hips drive the movement, so the arms bend and the torso rises before the hips have fully extended.
- Standing too close to the cable machine so the rope goes slack at the bottom of the hinge, removing tension from the movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
