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The cable pull through is a great workout for strengthening the entire posterior chain. This exercise specifically strengthens your glutes, hamstrings and lower back.
This is also a highly effective exercise for adding mass to your posterior chain and increasing raw strength.
Muscles Worked During the Pull Through
The target muscle during the cable pull through is your glutes. Your glutes are worked to help you finish the movement and maintain proper form.
Other muscles that work during this exercise include hamstrings, lats, erectors spinae, traps, rear deltoids, biceps femoris and tibialis anterior.
A lot of different muscles all working together to complete one single movement!
Benefits of Cable Pull Throughs
There are several benefits of the cable pull through. These include:
-Highly effective for building pure raw strength in your posterior chain.
-Increases raw leg power due to the high amount of tension placed on your glutes and hamstrings during this movement.
How to Perform the Pull Through with Proper Technique
Place the rope attachment on a low pulley. If you do not have a rope attachment available, position the straight bar at least 6-8 inches from the low pulley machine and straddle the bar.
Next, pull your shoulders back and take a slightly wider than shoulder width grip around the handles or straight bar.
Initiate the pull by pushing your hips backwards while maintaining a flat lower back and stable head position.
As you push your hips back, simultaneously perform a posterior pelvic tilt which will cause your glutes to be pulled backwards towards the weight stack.
Once you reach full extension or near full extension in your hips and hamstrings, contract your glutes as hard as possible for 12 seconds before performing another repetition.
Common Mistakes?
The main mistake that people make during this movement is not pushing their hips back far enough and allowing the weight stack to pull them forward.
Another common error is keeping their knees straight instead of flexing at a 90-degree angle and pushing their hips backwards as far as possible.
Performing too many repetitions before initiating the glute contraction will cause your glutes to fatigue prior to the peak contraction point, thus making it impossible to contract with maximal force.
If you are unable to perform a cable pull through because of lack of hamstring/glute strength, substitute it with band hip thrusts or resistance band seated hip abductions.
Cable Pull Through Alternatives
Trap Bar Deadlift
Deadlifts are a great alternative for those who do not have access to the cable pull through machine. In addition, deadlifting also helps strengthen your upper back and grip as well as giving your traps a nice stimulus. For maximal results, perform trap bar deadlifts a couple times a week.
Good Mornings
Good mornings are a great posterior chain exercise that help strengthen your lower and upper back, hamstrings and glutes. For maximal results from good mornings, I would perform them 1-2x a week.
Sumo Deadlift
Another great alternative for building strength in the posterior chain is the sumo deadlift. It’s similar to the trap bar deadlift but it will add mass to your adductors (inside of your thighs).
Like trap bar deadlifts, I recommend you perform these bad boys 1 – 2 times a week for maximal results.
Kettlebell Swing
The kettlebell swing is another great posterior chain exercise that can be used to replace the cable pull through.
The only difference between the two exercises is how your hips move during each movement.
During a kettlebell swing, you want to extend your hips explosively and follow through with spinal extension at the top of the movement before immediately transitioning into hip flexion on the bottom of the swing by squeezing your glutes.
This gives you explosive power out of the bottom aka “the jump” while also strengthening both your hamstrings and glutes all at one time!
For maximal results from kettle bell swings, I recommend 1-2 sets performed 1-2x a week.
Final Thoughts
If you do not have access to this piece of equipment you can always substitute it with band hip thrusts or resistance band seated abductions if you lack the strength to perform cable pull throughs.
However, regardless of whether or not you have access to this piece of equipment, performing trap bar deadlifts or sumo deadlifts, good mornings and kettlebell swings 1-2 times a week will sure as hell give your posterior chain a nice boost!