Vidéos
Instructions
- Stand facing away from a low pulley cable machine with rope or handle attachment between your legs.
- Step forward to create tension in the cable and adopt a shoulder-width stance.
- Hinge at the hips, pushing them back while keeping your back flat and chest up.
- Lower the cable between your legs while maintaining slight knee bend.
- Drive hips forward to return to standing, squeezing glutes at the top.
Technical tips
- Keep your spine neutral throughout the movement.
- Do not round your lower back when hinging.
- Focus on hip drive, not pulling with arms.
- Control the cable on the eccentric phase.
Breathing tips
- Inhale as you hinge and lower the cable.
- Exhale forcefully as you extend hips and return upright.
Restrictions médicales
- Lower back injuries
- Hip joint issues
- Hamstring strains
Description
The cable pull-through, also known as the cable deadlift, is a lower body strength exercise that emphasizes the posterior chain. It is performed with a cable machine and rope attachment, making it a versatile and joint-friendly alternative to traditional free weight deadlifts. By focusing on the hip hinge movement pattern, this exercise effectively targets the glutes and hamstrings, while also engaging the lower back and core for stability. Unlike barbell variations, the cable pull-through provides constant tension throughout the entire range of motion, which helps build strength and improve muscular endurance. This exercise is especially useful for beginners learning proper hip hinge mechanics, as well as advanced athletes looking to improve glute activation and posterior chain development. The controlled nature of the movement reduces spinal loading compared to heavy barbell lifts, making it suitable for those seeking a safer alternative. Regular practice can enhance athletic performance, improve posture, and increase overall lower body power. Whether used as an accessory movement in strength training or as a standalone glute-focused drill, the cable pull-through is a valuable addition to any fitness program.
What muscles do cable pull-throughs work?
Cable pull-throughs primarily target the glutes and hamstrings, while also engaging the lower back, core, and lats for stability.
What are the benefits of doing cable pull-throughs?
The exercise builds glute and hamstring strength, improves hip hinge mechanics, enhances athletic power, and provides constant tension with reduced spinal stress compared to barbell deadlifts.
What is the most common mistake in cable pull-throughs?
The most common mistake is rounding the lower back instead of hinging at the hips, which increases injury risk and reduces glute activation.
Is the cable pull-through safe for the lower back?
Yes, when performed with proper form and controlled hip hinge, it is generally safe and can strengthen the lower back. However, those with existing back injuries should consult a professional before performing it.
How is the cable pull-through different from a barbell deadlift?
Unlike the barbell deadlift, the cable pull-through uses a cable machine to provide continuous resistance with less spinal loading, making it more joint-friendly and easier for beginners to learn hip hinge mechanics.