pull through · Impulse

What is Pull Through? The pull through is a compound exercise that primarily targets the posterior chain, including the hamstrings, glutes, and lower back. It involves using a cable machine with a rope attachment to perform a hip hinge movement pattern. This exercise is great for developing strength, power, and stability in the lower body and core.

Stand facing away from the cable machine with a rope attachment set to the lowest position.
Grab the ends of the rope between your legs and take a few steps forward to create tension in the cable.
Position your feet shoulder-width apart, with a slight bend in your knees.
Hinge at your hips while keeping your back straight and chest up, allowing the rope to pass between your legs.
Drive your hips forward explosively to stand up straight, squeezing your glutes at the top of the movement.
Slowly return to the starting position by hinging at the hips again.

Rounding the back: Keep your back straight throughout the movement to avoid strain or injury.
Using too much weight: Start with a lighter weight to focus on proper form and gradually increase the resistance as you get stronger. - Not engaging the core: Remember to brace your core muscles to stabilize your spine during the exercise.

Focus on the mind-muscle connection to engage the targeted muscles effectively. - Control the movement and avoid using momentum to perform the pull through.
Incorporate this exercise into your lower body or full-body workout routine for optimal results.

Primary Muscles: Hamstrings, Glutes - Secondary Muscles: Lower back, Core