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Pull-through on the cable pull
Pull-Throughs on the cable machine are gaining popularity as a specific exercise for the glutes and are also known as cable hip extensions in the German-speaking world. In English, however, the term Cable Pull Through is more common. In the gym, one often observes women practicing this exercise, but male athletes can also incorporate it into their training plans to specifically strengthen their glute muscles. Additionally, the exercise is suitable for balancing muscular imbalances and improving deadlifts, as the movement in cable Pull-Throughs is similar to that in deadlifting.
Muscles activated during Cable Pull-Through The Cable Pull-Through exercise aims to strengthen the glute muscles, with stimulation also extending to the lateral abdominal muscles. Secondarily, the exercise engages the hamstrings and the erector spinae.
Execution of Pull-Through on the cable machine Pull-Throughs on the cable machine have a moderate level of difficulty, although the fundamental movement pattern is easy to explain.
Body position
Start by securing the thick rope to the lower block of the cable machine. Stand with your back to the cable machine, feet hip-width apart and slightly bent. Keep your back upright and form a natural arch in the lower back to protect the spine. Look forward while grabbing the rope between your legs with both hands, with your arms almost fully extended. Take a step forward to keep the rope under tension. Your legs are almost fully extended.
Movement execution
Begin the exercise by bending your upper body forward and moving the rope between your legs backward, ensuring it stays under your glutes. Lower your upper body until it is parallel to the ground, extending your glutes backward in a tense position. Keep your back straight, forming a slight arch. Press your glutes forward to bring your upper body back to the upright starting position. Once at the top, slightly puff out your chest and pull your shoulders back. Your back remains straight at all times, and your legs do not move, ensuring that the movement occurs exclusively in the upper body. Bend your upper body forward again to start the next repetition and return to the parallel-to-the-ground starting position.
Stressed muscles and common mistakes
To prevent accidents during the execution of the Cable Pull-Through and maximize the effectiveness of the workout, errors should be avoided. The helpful tips in the following section contribute to optimal implementation.
✅ Curved Back: During the Cable Pull-Through, the back should remain consistently straight, forming a natural arch. Particularly when bending the back forward, it is crucial to ensure that no curvature occurs. In the upright starting position, a slight arch is advisable to protect the spine and focus on the gluteal muscles.
✅ Fully Extended Arms or Legs: Although the arms and legs are nearly fully extended throughout the entire exercise, a slight bend should be maintained to protect the respective joints.
✅ Arms Pulling the Rope Forward: The arms should stay in line with the legs. Even during the forward movement, the arms should not pull the rope forward but merely guide it slightly downward between the legs, keeping the arm position vertical.
✅ Unstable Stance During the Exercise: A stable stance is of fundamental importance during the Cable Pull-Through. Be sure not to lift either the heels or the toes.
✅ Excessive Weight: Often, athletes tend to train with weights that are too heavy out of enthusiasm. This can lead them to compensate for the lack of strength with momentum or other muscles.
Alternatives and similar exercises to pull-through
Among the numerous exercises in the gym, the Cable Pull-Through is considered less familiar. In the following section, three distinct exercises are introduced, which, although differing in movement from the Cable Pull-Through, achieve similar training effects.
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