Cable Pull-Through

oec:cable-pull-through

A cable hip hinge movement performed facing away from a low pulley to load the glutes and hamstrings through horizontal resistance.

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Also called: Cable Pull Through, Glute Cable Pull-Through

How to do it

Attach a double-rope handle to the lowest setting on a cable pulley.
Straddle the cable facing directly away from the machine.
Grip the rope handles between your legs and take two to three steps forward to lift the weight stack and establish tension.
Set your feet shoulder-width apart with toes pointing slightly outward, maintaining a tall, braced torso with straight arms.

Unlock your knees slightly and push your hips straight back toward the machine.
Allow your torso to hinge forward naturally while keeping your spine neutral and the rope tracking between your thighs.
Descend until you feel a strong stretch in your hamstrings without rounding your lower back.
Drive through your heels and extend your hips forward to return to the starting standing position.
Lock out your hips and squeeze your glutes firmly at the top without hyperextending your lower back.

Inhale as you hinge and push your hips backward; exhale forcefully as you drive your hips forward to lock out.

Squatting the weight down instead of hinging at the hips.: Keep your shins relatively vertical and focus on sending your hips backward rather than dropping them toward the floor.
Pulling the rope with the arms or shoulders.: Keep your arms extended and relaxed, using your hands only as hooks while the glutes and hamstrings drive the movement.
Hyperextending the lumbar spine at lockout.: Finish the rep by squeezing the glutes and bracing the abs to achieve a straight, vertical line from head to heels.

Ensure your footing is secure and non-slip so the cable does not pull you backward off balance.

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