Pull Through
Muscles worked
Instructions
- 1Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
- 2Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Pull Through
The cable pull through is a hip hinge exercise that teaches the deadlift movement pattern by isolating glute and posterior chain work without loading the spine. Standing facing away from a low pulley with the feet apart and the cable running between the legs, you bend forward while keeping the knees slightly bent, then drive back up by pushing the hips forward to stand fully upright. All the power should come from the hips, not the shoulders or arms, which simply stay straight to transmit the tension. It's a great teaching exercise for learning to separate hip movement from back movement, particularly useful before introducing a loaded deadlift into a program.
check_circleBenefits
- check_circleTeaches the hip hinge pattern without loading the spine
- check_circleEffectively isolates the glutes and hamstrings
- check_circleGreat teaching exercise before introducing a loaded deadlift
- check_circleLow injury risk thanks to the light load on the back
lightbulbExecution tips
- lightbulbKeep the arms straight and relaxed, only transmitting the tension
- lightbulbPush the hips forward to stand up, not the back
- lightbulbKeep a slight knee bend throughout the movement
- lightbulbStay focused on squeezing the glutes at the top of the movement
warningCommon mistakes
- warningPulling with the arms instead of letting the hips do the work
- warningRounding the back while bending forward
- warningStanding up by pulling with the upper back instead of pushing the hips
- warningUsing too heavy a load, which compromises technique
helpFrequently asked questions
What is the pull through exactly for?expand_more
It teaches the hip hinge pattern by isolating the glutes and posterior chain, useful before loading a real deadlift.
Should I bend my knees during the movement?expand_more
Keep a constant slight bend without actively changing it; the hips move, not the knees.
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