Legs
Cable pull through
A posterior chain powerhouse designed to build glute strength and hinge mechanics without loading the spine.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to the lowest position and attach a rope handle to the carabiner.
Stand with your back to the machine, straddle the cable, and grab the rope handles between your legs.
Take several steps forward to create tension on the weight stack while maintaining a wide, stable stance.
Hinge at the hips by pushing your glutes back toward the machine while keeping a slight bend in your knees and a flat back.
Lower your torso until you feel a deep stretch in your hamstrings, ensuring your hands reach back through your legs.
Drive your hips forward by contracting your glutes to return to a standing position, squeezing hard at the top of the movement.
Maintain a neutral spine throughout the set and avoid pulling with your arms or rounding your shoulders.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Squatting the weight down rather than hinging at the hips
- Hyperextending the lower back at the top of the rep
- Using the arms and shoulders to pull the cable forward
- Allowing the cable to pull the shoulders into a rounded position
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.