Throughout every training program, there are some exercises and movements that can be integrated at the end of workouts and before the main lifts, or maybe as corrective movements to help overall performance, maximize muscle hypertrophy, and even neurological patterning. The cable pull-through exercise is a common work-out that incorporates all the above-mentioned factors and is practiced for hip and hamstring development, increased gluteal hypertrophy and endurance as well as to recapitulate proper hip flexion and extension mechanism.
Cable Pull Through effectively and efficiently targets the hamstring, gluteus muscles and the lower back of the body. Cable Pull-Through is best performed with a combination of light weights and high reps which in turn develops strength in the lower back and hamstrings. And that also explains the reason for the usage of the cable, which creates constant tension on your hamstrings and lower back throughout the exercise. Regular practice of Cable Pull Through also helps to improve balance and flexibility, which might surprise you when practicing some dance steps!
How to do a Cable pull-through?
Below is a step-by-step guide as to how to do a Caple Pull Through properly:
First thing first, position the rope pulley of the cable machine https://capitalmaniacs.com/ station at its lowest setting.
Now grab the handles of the rope pulley between your legs and face away from the cable machine.
Now try to walk forward a few steps to create tension on the cable. The more you walk the more tension will be created.
Bend your hips forward while assuming a shoulder-width position with your knees slightly bent. Try to maintain a flat back position throughout the exercise for better results.
Tighten your glutes and your core and slowly take a deep breath while pushing your hips forward. Now slowly straighten out your legs.
Your arms must be slightly below shoulder level at the top position. Try to maintain a slight bend in your knees while straightening your legs.
Now bring the rope pulley back to its original position by bending forward at the hip and maintaining a flat back. When returned to the original position, you will feel a comfortable stretch in your hamstrings and lower back. Say it the sweet fruit of the efforts, if you want!
Repeat the exercise for 4-5 reps or till you have achieved the desired number of reps.
Now a word of Caution: try to remember that in Cable Pull Through the arms aren’t of much work. On the contrary, it’s your hips, lower back, glutes and hamstrings that are doing most of the work. Because your arms are just to hold the rope pulley in place and nothing else. So do not round your back and use momentum to lift the weight, instead try to maintain a flat back position throughout the exercise for better results. Or bear the brunt of back injury!