Cable Pull Through

Instructions for proper form

1. Start by attaching a cable to a low pulley. Set the appropriate weight. 2. Stand facing away from the machine, feet shoulder-width apart. Reach back and grab the cable handle with both hands, keeping your arms straight. 3. Hinge at your hips, pushing your hips back while keeping your back straight and core engaged. 4. Allow the cable to pull your arms forward between your legs. 5. Pause briefly in the stretched position. 6. Drive your hips forward to stand up straight, squeezing your glutes at the top of the movement. 7. Repeat for the designated number of reps, ensuring to maintain a neutral spine throughout the movement.

Common mistakes to avoid

1. Rounding the back, which can lead to injury. 2. Using excessive weight that compromises form. 3. Not engaging the glutes properly during the hip thrust phase. 4. jerking the weight instead of maintaining a controlled movement.

Benefits

Specific benefits of the exercise

1. Targets the gluteus maximus effectively, promoting muscle growth. 2. Improves hip hinge mechanics, beneficial for deadlifting and other lower body exercises. 3. Develops core stability as it engages the abdominal muscles during the lift.

Expected results and timeframe

With proper execution and regular training (2-3 times per week), you may start seeing noticeable results in glute strength and muscle definition within 4-6 weeks..

Who this exercise is best for

1. Beginners looking to strengthen their glutes. 2. Individuals wanting to improve their hip hinge technique. 3. Those focused on body sculpting and muscle hypertrophy in the lower body.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the glutes have a significant effect on athletic performance and pelvic stability, supporting the idea of the cable pull through as an effective glute activation exercise.

Variations

Beginner modifications

1. Start with a lighter weight to focus on form. 2. Perform the movement without the cable, using a resistance band instead for better control. 3. Break the movement down into smaller segments (e.g., hinge separately from the thrust).

Advanced progressions

1. Increase the weight progressively as strength improves. 2. Add a pause at the top of the lift for increased tension. 3. Incorporate single-leg variations for instability and added difficulty.

Integrations

Complementary exercises

1. Hip thrusts for additional glute activation. 2. Deadlifts for overall posterior chain development. 3. Squats for overall lower body strength.

Super set recommendations

Consider supersetting with Romanian deadlifts or squats to maximize glute activation and overall leg work.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio and dynamic stretches. 2. Circuit: Cable Pull Throughs (3 sets of 10-12 reps), Hip Thrusts (3 sets of 10-12 reps), Romanian Deadlifts (3 sets of 10-12 reps). 3. Cooldown with static stretching.

Exercise combinations

Incorporate cable glute kickbacks or lunges after performing cable pull throughs for a comprehensive glute workout.

Best time to do this exercise in your workout

The cable pull through is best performed towards the beginning of your lower body workout when your muscles are fresh, allowing for maximum strength and form.