Cable Pull-Through

Setup

Attach a rope handle to the low pulley of a cable machine. Stand facing away from the machine with feet shoulder-width apart, reach between your legs to grab the rope with both hands, and walk forward 2-3 steps until there's tension on the cable.

How to do it

1. Hinge at the hips and let the cable pull your arms back between your legs while keeping your back flat.
2. Drive your hips forward explosively to stand up tall, squeezing your glutes hard at the top.
3. Keep your arms straight throughout the movement and let the rope travel with your hips.
4. Maintain a slight knee bend and push your hips back rather than squatting down.
5. Control the descent by resisting the cable's pull as you hinge back to the starting position.

Watch out for

• ✗Squatting down instead of hinging at the hips, which shifts the work away from the glutes and hamstrings.
• ✗Pulling with the arms or shrugging the shoulders rather than letting the hips do all the work.
• ✗Rounding the lower back during the hinge instead of maintaining a neutral spine position.