How to do a cable pull through

Setup:

1. Cable Machine: Position the pulley on a low setting, about ankle height or lower.
2. Attachment: Attach a rope handle to the low pulley.
3. Stance: Face away from the machine with your feet about shoulder-width apart, toes slightly turned out.
4. Grip & Starting Position: Stand a few feet from the machine and pass the rope handle between your legs. Grab each end of the rope with a neutral grip (palms facing each other) and stand tall, pulling the rope taut. Hinge slightly at the hips, keeping your back flat, chest up, and core engaged.

The Lift:

1. Initiate the Hinge: Push your hips back and hinge forward from the hips, keeping your back straight and knees slightly bent. Allow the cable to pull the rope through your legs.
2. Full Extension: Drive your hips forward and squeeze your glutes to return to a standing position. Avoid hyperextending your lower back.
3. Controlled Lowering: Slowly return to the starting position by hinging at your hips and pushing them back. Keep your back flat and maintain tension on the glutes.

Tips:

• Hip Hinge: Focus on the hip hinge motion, keeping your back flat and chest up.
• Glute Squeeze: Contract your glutes at the top of the movement for maximum activation.
• Weight Distribution: Keep your weight evenly distributed on your feet throughout the exercise.

Variations:

• Single-Leg Cable Pull Through: Increase the challenge by performing the exercise on one leg at a time.