Every training program allows integration of exercises and movements, either at the beginning of the main lifts, at the end of working out, or even, as corrections. These movements are meant to improve neurological patterning, muscle hypertrophy, and basically, the overall performance. When it comes to the cable pull through, the movements involved in this exercise are meant to develop hip and hamstring, reiterate extension mechanics & proper hip flexion and, increasing gluteal hypertrophy as well.
This guide has been thoroughly prepared to help you with all the forms, techniques, benefits, programming recommendations, and alternatives of cable pull through.
The first part of this guide focuses on the step-by-step procedure to perform the cable pull through.
Steps Involved For Cable Pull Through Exercises?
It is important to note that this step-by-step guide takes the resistance band into consideration. However, if you perform cable back exercises with the help of cable weight stack, just skip the first step of the guide.
Step 1: Commence with the Attachment of Band to the Rig
The first step concerns the attachment of the band to a stable surface such as the squat rack. You can take hints from the picture attached above. However, if a person uses a cable weight stack instead of a resistance band, this step needs elimination.
In addition to the attachment, here is a coach’s tip as well. In the beginning, opt for moderate loading. If the loading is too light, it may seem like doing nothing. Moreover, if the loading gets too heavy, it becomes easier for the band to throw the balance of the person performing cable pull through off.
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Step 2: Don’t Forget to Stand Strong
As a recommendation, a person must stand a few feet away from the cable stack or the squat rack. This particular recommendation is to help you avoid slack in the resistance band or the cables.
When you use resistance bands for pull through exercise, the farther your position is from the squat rack, the more difficult the exercise will seem.
However, if you use cable weight stacks for the exercise, it is not necessary on your part to stand farther. Because at any rate, there is just one way to increase the loading, which is by putting in more weights into the stack.
Step 3: Follow a Simple Rule in Cable Pull Through – Hips Back, Chest Up
The knees should be kept slightly unlocked. In addition to that, you need to keep your hands into the hips and give a chance to the weight or the tension in the band to pull the hips in the backward direction. Meanwhile, don’t forget to keep your chest up, back flat, and to flex the hips.
Here is another important advice. The shins must be at right angles to the ground. By doing so, you can conveniently lay emphasis on the stretch of glutes, hamstrings, and muscles present on the posterior part of the body.
Step 4: Cable Pull Through is All About Feeling the Stretch
In the back cable workouts, once you have stretched the maximum (by going back the farthest you can), stop with that position briefly. For that brief moment, you need to feel the stretch in your posterior muscles, hamstrings as well as glutes. From the paused position, when you start to ascend, flex your glute muscles actively.
What Steps Should Be Followed if You Don’t Feel the Stretch?
Check if the
- shins aren’t at right angles to the floor.
- lower back or upper back is rounded.
- hips have actually gone in the backward direction.
Step 5: The Final Step to Help the Glutes Move Forward and Up
While keeping your balance, you need to lift your hips up. By doing so, you are pushing your hips in the forward direction as well. After performing this, your position should be similar to the one you had in step 2.
Cable Pull Through Exercises and Their Promising 3 Benefits
It doesn’t matter if you use resistance bands or cables to perform, cable pull through exercises offer you three promising benefits.
- The movements involved in this exercise are a bit isolated in this nature. Therefore, you can perform these exercises in higher volumes without getting your lower back stressed or adding more neurological fatigue.
- Deadlifts and pulls come under the category of advanced movements that require you to reinforce the hip hinge. Cable pull through exercises are helpful in this part.
- Cable leg exercises play a great deal in increasing the muscle activation of your glutes. This benefit of cable pull through exercises concerns with the ability of these exercises to increase the time under tension.
Who Should Rely on This Movement?
The cable pull through exercises are helpful to the following to a great extent.
#1. Strength and Power Athletes
The strength and power athletes are commended to perform these exercises within the fullest ranges of motion. By doing so, one can effectively
- Increase glute activation
- Maintain hamstring flexibility
- Maintain hip flexion properly
- Increase muscle hypertrophy
#2. Bodybuilding and Functional Fitness
These exercises are an aid to improve muscle activation and muscle hypertrophy as well. Cable pull through exercises help in this aspect by bringing in additional glute training volume. At any rate, in most of the functional fitness movements including, pulling, jumping, running, etc., glutes play an active role.
Therefore, it is essential to reinforce and strengthen this particular movement pattern with the help of cable pull through.
#3. General Health and Fitness
In addition to the benefits provided for glutes and muscle hypertrophy, cable pull through comes under the exercise concerning regression and fundamental strengthening. As a result, you can effectively make use of the exercise to carry out certain advanced movements such as, pulling variations, deadlifts, and squatting.
Few Applauded Cable Pull Through Alternatives
When it comes to challenging lifters or to vary programming, the following alternatives are helpful.
#1. Kettlebell Swing
It is a ballistic functional exercise which increases
- hamstring and glute
- muscle hypertrophy
- the potential of an athlete
- posterior chain explosiveness
Kettlebell swing involves a large amount of eccentric loading which increases your muscle hypertrophy.
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#2. Barbell Hip Thrust
This alternative is also known as a hip raise. The muscle groups targeted by cable pull through movements can also be targeted by barbell hip thrust. Generally, people use this particular cable pull through alternative with a considerably higher weight/loading and can be used to increase glute hypertrophy as well as strength.
It won’t be wrong in any way if one calls the cable pull through a movement that should never be missing in a training program. Cable pull through exercises helps make your back completely bulletproof.
Not only does it help in the reinforcement of hinge movement patterns, but cable pull through exercise also features an impressive blend of strength and stability. It is not necessary to lift the full stack. After all, this exercise is solely meant to help you build a foundation for the big compound lifts.