Strong thighs and glutes are just what you get when you incorporate Cable Pull Through into your workout program.
The workout helps in strengthening and developing your hamstrings and glutes, especially the gluteus maximus.
The saying ‘Thick Thighs Saves Lives’ might actually be true, literally. Strong hamstrings give your legs endurance and build up especially for athletes and bodybuilders.
HOW TO DO CABLE PULL THROUGH PROPERLY
Since you are using the cable machine, if you are not familiar with the cable system, kindly ask for assistance from your trainer/gym instructor.
In addition, if you have an injury, especially on your back or knees, kindly seek advice from your physician before doing the exercise and then inform your trainer/gym instructor so that he can assist you through the work out.
- Make sure the cable pulley is to the lowest setting and the weights are set according to your level of fitness and ability.
- Stand in front of the cable machine with your back to it, bend and take a hold of the cable bar attachment, palms facing, from in between your legs.
- Take a few steps forward to create tension on the cable by lifting the set weights ofF the stack.
- Keep your feet wider than your shoulder–width with a slight knee bend.
- Start by bending and pushing your hips back (hip hinge), keep your back straight and chest puffed out.
- Continue pushing the hips back until you feel your hamstring contracting. Make sure to keep knees slightly bent and chest up.
- After a few seconds, go back to an upright position while squeezing your glutes to activate them. Pull the cable bar forwards to be able to have an upright posture.
- Feet should be planted on the same spot throughout the exercise.
- Do 3 sets of 10 – 12 reps
WHAT MUSCLES DO CABLE PULL THROUGH WORK
The Hamstrings muscles aid in knee joint flex and thigh extension. The muscles help in stabilization when you tilt forward by stabilizing the hip joint and preventing falling. By developing the muscle, strong thighs are developed and stabilization function is increased.
The Gluteus Maximus is the muscle that is especially worked on when doing Cable Pull Through. The body positioning and motion favors the muscle, strengthening and developing it effectively.
The exercise teaches you the hip hinge mechanics for bending at the waist, which helps the spine, keep a neutral position. The spinal erectors muscles move the vertebral column maintaining posture when in motion.
The contraction of the core leads to build-up and development of the primary muscles affected, which increases endurance and strength.
CABLE PULL THROUGH BENEFITS
STRENGTHENING OF THE LEG MUSCLES
The exercise tones and strengthens the leg muscles effectively. Athletes and individuals who do many heavy load activities benefit from this workout a lot.
HIP HINGE REINFORCEMENT
The exercise helps us to understand appropriate mechanics for bending at the waist, which helps thrust the hips and help the spine maintain a neutral posture while bending.
STRENGTHENS BACK MUSCLES
Through the squeezing and contracting of the back muscles (Spinal Erectors), it helps to strengthen the vertebral column and maintain a straight and steady posture while walking.
ALTERNATIVES TO CABLE PULL THROUGH
ROMANIAN DEADLIFT (RDL)
Romanian deadlift is a powerful exercise as this is necessary to have in your workout program. Most muscles are more engaged in this workout than in most workouts. It is a great isolation exercise that activates the posterior chain (Hamstring, Glutes, and lower back).
How to do it:
- Using an Olympic barbell, load it with the most appropriate weight, according to your fitness level, and place it on the floor in front of you.
- Keep your shin close to the barbell, bend down and hold the barbell with an overhand grip.
- Slightly bend the knees and always keep a neutral spine throughout the motion.
- With outstretched arms, inhale, brace your core and back, lift the barbell up and take a standing position (as starting position of deadlift) with the barbell outstretched on your thighs.
- Exhale and keep your breathing normal while you bend at your hips and push your glutes back until you feel your hamstrings start to stretch.
- Maintain the slight knee bend while you push your glutes back to activate the primary muscles.
- Push your hips forward and go back to the standing position without placing the Olympic barbell down.
- Repeat with desired sets and reps depending on your endurance.
KETTLE BELL SWING
Kettle Bell Swing is an explosive hip extension that incorporates muscle power and speed.
With the push and speed of the muscles, if you are a beginner, do the workout in a controlled motion and monitored environment by a trainer/gym instructor, to avoid straining a muscle or causing further injury to an already existing one.
How to do it:
- Get a kettlebell, hold it with both hands in an overhand grip and stand in a wider stance than your shoulder – width.
- Bend at the hips and slightly at the knees and rest the kettlebell in extended arms in between your legs while maintaining a straight posture (neutral spine).
- Plant feet firmly on the floor and toes pointing forward.
- Inhale and brace your core and gently swing the kettlebell towards the back still in between your legs and exhale while you thrust the hips forward to propel the kettlebell forward as you take a standing stance.
- Squeeze your glutes and Lats while at the momentum to activate the muscles and bring the kettlebell overhead with your arms still stretched out.
- Do 3 sets of 10 -12 reps.
CABLE PULL THROUGH MISTAKES TO AVOID
Having around (curved outwards) back during this exercise may harm your spine since the spine is not neutral (normal aligning) and straight. Maintaining an inward curve of the spine helps to focus on the primary muscles and helps keep the chest up.
The exercise is challenging especially on the hamstrings and glutes, which may make you want to bend your knees more to relieve the tension. Do not over-bend your knees as this may cause the technique to have little effect on the intended muscles and thus you will take a while before results start to show.
To aim for that strong hamstring and glutes, leg days with Cable Pull Through should be necessary.