Pull Through
Pull Through is a resistance exercise - strength exercise involving Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Hamstrings
- Secondary muscles
- Adductor magnus, Erector spinae, Abdominals
- Exercise type
- Resistance exercise - strength
Exercise technique
- Attachment
Attach a rope or suitable handle to the low pulley.
- Wide stance
Face away from the machine and stand on either side of the cable.
- Distance
Step far enough forward to keep the stack suspended.
- Reach back
Hinge at your hips as your hands move backward between your legs.
- Knees
Keep the knee bend small.
- Extend
With your arms long, bring your hips forward to stand tall.
- Return
Hinge backward again without pulling from the shoulders.
Key technique points
- Do not make your arms the main lifting action.
- Keep the cable centered between your legs.
- Maintain full foot contact in the wide stance.
- Do not let the stack rest at the bottom.
- Do not finish by thrusting your lower back forward.
- Move your hips backward rather than downward.
Common mistakes
Pulling with the shoulders
This raises the rope with the upper body instead of the hips.
Squat path
This bends the knees too much and reduces the hinge.
Cable slack
This interrupts resistance at the bottom.
Sliding backward
This lets the feet give way to the cable pull.
Rope off to the side
This creates a rotational force at the pelvis.
Arching at the top
This adds spinal arching to the hip movement.
Frequently asked questions
Pull Through: why is “Pulling with the shoulders” a mistake?
This raises the rope with the upper body instead of the hips.
Pull Through: why is “Squat path” a mistake?
This bends the knees too much and reduces the hinge.
Pull Through: why is “Cable slack” a mistake?
This interrupts resistance at the bottom.
Pull Through: why is “Sliding backward” a mistake?
This lets the feet give way to the cable pull.
Pull Through: why is “Rope off to the side” a mistake?
This creates a rotational force at the pelvis.
Pull Through: why is “Arching at the top” a mistake?
This adds spinal arching to the hip movement.
What should I focus on when doing Pull Through?
Do not make your arms the main lifting action. Keep the cable centered between your legs. Maintain full foot contact in the wide stance. Do not let the stack rest at the bottom. Do not finish by thrusting your lower back forward. Move your hips backward rather than downward.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.