Leg Training – Pull Through

Pull throughs are a very effective glute and hamstring isolation exercise. These are a great way to finish off your leg or posterior chain workout.

Muscles Used for this Exercised

• Primary Muscle Groups: Glutes, Hamstrings (Posterior Chain)
• Secondary Muscle Groups: Spinal Erectors/Lower Back
• Stabilizers: Latissimus Dorsi/Upper Back

Exercise Classification

• Supplemental
• Isolation

Exercise Technique

• Equipment: Use the low cable pulley with rope attachment.
• Stance/Foot Position: Take a relatively wide stance, outside shoulder width.
• Hand Position: Grip the ropes with a neutral hand position, your palms facing inward.
• Grip the ropes in both hands and take several steps forward. Step far enough ahead so you can get the full range of motion without the plates coming to rest on the stack.
• Lean forward so the weight doesn’t pull you backwards as you perform the exercise.
• Let the cable pull your arms between your legs, and rotate at the hips until you have a full stretch in your hamstrings.
• Using your glutes and hamstrings, stand back up and lock your hips out explosively to complete the rep.
• Hinging should be at your hips – don’t flex your lumbar spine at your lower back, or bend your knees.

Strength Standard

• Keep the weight moderate for this exercise. Use a weight you can perform between 12 – 20 repetitions with the full range of motion and correct form.

Common Mistakes

• Don’t squat down bending at the knees as you perform the exercise. Keep your legs straight with a slight bend at the knees and rotate at your hips. Squatting down bending your knees takes tension off your hamstrings, reducing the effectiveness of the exercise.
• Don’t pull the ropes with your hands and arms. Keep your arms relaxed, they should simply be an extension of the ropes and cable.

Alternate Lifts

• Kettlebell Swings