The Pull Through is a staple for teaching and reinforcing the hip hinge pattern. It activates the glutes and hamstrings without compressing the spine, making it a great alternative to barbell lifts. FitnessTracker recommends it for building posterior strength and improving body awareness in all types of athletes.
Instructions
- Attach a rope handle to a low pulley and stand facing away from the machine.
- Straddle the cable and take a few steps forward to create tension.
- Hinge at the hips and reach the rope between your legs while keeping your back flat.
- Drive through your hips to stand tall, squeezing your glutes at the top.
- Control the return and repeat for reps.
Related Muscle Groups
- Glutes
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back