Cable pull through
The cable pull through is a potent exercise that primarily targets the hamstrings, glutes, and lower back, while also engaging the core. This compound movement enhances posterior chain strength, boosts hip hinge mechanics, and improves overall athletic performance. Athletes seeking to increase power, explosiveness, and stability will greatly benefit from integrating this exercise into their training regimen. It helps in preventing injuries by fortifying key muscle groups involved in many sports, making it an essential addition for optimal physical conditioning.
| Primary muscle group: | Legs |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
22kg
Avg. weight
48lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Grasp the rope attachment of a low pulley with one end in each hand. Ensure that the rubber ends of the rope make contact with your thumbs.
- 2Straddle the rope so that your back faces the pulley and the cable runs between your legs.
- 3Take a step forward until the rope is pulled taut and stand with your feet shoulder-width apart.
- 4Bend your knees slightly and flex your hips and waist until you feel a slight stretch in your hamstrings.
- 5Keep your arms straight and exhale as you stand up straight, simultaneously pulling the rope up through your legs.
- 6Hold this position for a count of two and squeeze your glutes.
- 7Inhale as you reverse the motion and lower the rope back to the starting position.
- 8Repeat the exercise for the desired number of repetitions.
Tips & Tricks
Maintain a Firm Grip: Ensure you have a good, solid grip on the handle to effectively control the movement throughout the entire range.
Neutral Spine Alignment: Keep your spine neutral - avoid rounding your back. This helps to prevent strain and ensures that the target muscles are fully engaged.
Engage Your Core: Tighten your core muscles throughout the exercise to help maintain stability and prevent lower back strain.
Slow and Controlled Movements: Perform the exercise with smooth, controlled motions. Avoid using momentum to pull the cable through.
Full Range of Motion: Make sure to fully extend your hips at the end of the movement. Squeeze your glutes at the top to maximize engagement.
Proper Stance: Position your feet shoulder-width apart, and keep a slight bend in your knees. This will help you maintain balance and improve the effectiveness of the exercise.
Consistent Breathing: Inhale as you lower the weight and exhale as you pull through. Proper breathing can help you maintain rhythm and improve your performance.
Focus on Hips, Not Arms: Ensure the movement originates from your hips. The arms should simply guide the weight, while the hip thrust drives the motion.
Use the Right Weight: Start with a weight that allows you to maintain proper form throughout the exercise. Gradually increase the weight as you become more comfortable with the movement.
Foot Stability: Keep your feet flat on the ground to provide a stable base. Avoid coming up on your toes, which can throw off your balance and form.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
