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Cable Pull Through: Tips, How-To, Common Mistakes + FAQ

The cable pull-through is one of those exercises that may look a bit uncomfortable at first, but once you get the hang of it, it can be a very nice exercise. During the exercise, you use a cable station and a rope that you can attach to it.

The cable pull is mainly performed by women, but men who want to strengthen their glutes also benefit from doing this exercise. If you read on you will discover which muscles you train with this exercise and how you can perform it perfectly.

Which muscles do you use with the cable pull-through?

The most important muscle group you train is, of course, the glutes. While performing the cable pull through there is a lot of tension on the glutes and especially at the end position, you tighten the glutes for a while.

In addition, you do not only use your glutes during the performance. Your hamstrings also play an important role in the successful execution. So the emphasis is primarily on the glutes and secondarily on the hamstrings.

Your balance and a good tension on your waist are also discussed, so if you have not performed the exercise often you will notice that you can also get muscle pain in your abdominal muscles.

Basically, you even use your forearms, because you have to squeeze the rope firmly to hold it well.

Cable Pull Through For Glute Exercise

Implementation of the cable pull through

As with any exercise, it is important that you perform the cable pull-through in a controlled and correct manner. For this reason, we have a step-by-step explanation here. Follow these steps one by one. If you are not sure whether you are doing the exercise correctly, consult someone who can help you with this and whether this person would like to take a look.

  1. Stand in the starting position

    Place a triceps rope on the lower cable in a cable station. Stand with your back to the cable station and pull the rope through your legs. Stand up straight and take a few steps forward so that you are far enough away from the cable station. Place your feet slightly wider than hip-width apart and keep your arms fully extended.

  2. Lower the cable

    Move your glutes back slightly as you lower your torso forward. Keep a slight bend in your knees and let the cable move through your legs. Tilt your upper body until it is horizontal with the floor.

  3. Pull the cable up

    Pull the weight up and keep your arms straight. Make sure to focus on contracting your hamstrings and glutes. Do this by pushing your hips forward as you lift your upper body.

  4. Repeat

    Repeat the above steps for the desired number of reps.

With the cable pull through it is especially important that you pay close attention to the execution and that you tighten the glutes very hard. Therefore, opt for a lightweight and focus on a good performance. After a few repetitions, it will automatically burn in your glutes. You find that you don't need heavyweights to perform this exercise effectively.

Most common mistakes

Despite the fact that the implementation of the cable pull-through seems fairly straightforward, mistakes are regularly made. Read the most common mistakes below and find out how you can prevent them yourself.

  1. Not stretching
    the arms The biggest mistake many people make during a cable pull-through is not fully stretching the arms. Bending your arms uses the biceps to lift the weight, removing stimulation from the hamstrings and glutes. So make sure to keep your arms straight if you want to get maximum results.
  2. Wrong distance to the cable station
    Another error that is made quite often is the maintenance of a wrong distance relative to the cable drive. If you stand too close, you will notice that there is little to no tension on the lower part of the movement. If you stand too far, you'll find that the cable quickly touches your body and there is little resistance in the last upward part of the movement. Look for a distance that's right in between.
  3. Bending
    the knees too much The last common mistake is bending the knees too far. When you bend your knees too far, your quadriceps will lift some of the weight and the exercise will become more like a squat. So make sure you keep only a slight bend in your knees.

Frequently asked questions about the cable pull through

To complete the explanation, we will deal with a number of frequently asked questions. This ensures that you are fully aware of everything you need to know about the cable pull-through.

Cable pull through or hip thrust?

This question is often asked and the answer is actually very simple: you don't have to choose. You can do several exercises a week for your glutes, why not just do both? They are both excellent exercises to train the glutes. If you do both on the same day, it is wise to do the hip thrust first.

Can you do the cable pull-through on your knees?

Yes, you can also do the exercise on your knees. The steps to be taken are almost the same as with the standing exercise, only you are sitting on the floor. You will feel a little less tension in your hamstrings, but you can still train the glutes well this way.

What are the most common mistakes?

We have already covered the most common mistake in the explanation here, namely not keeping the arms straight. Other common mistakes when performing the cable pull-through are not keeping the back straight or not keeping the head straight. If you make sure you don't make these three mistakes, you're well on your way to the perfect execution of the exercise.

Can you do a cable pull-through without a cable?

Yes, it is possible to do a pull-through with an elastic. With this, you imitate the cable, as it were. The big difference is that, as you move more upright, the resistance gets heavier. It can also feel uncomfortable in the hands to hold an elastic that puts a lot of tension on it.

There are also variants with which a dumbbell is used, but you will not have the desired effect of the (almost) horizontal resistance of the cable. So if you don't have a cable station available, a pull-through with elastic is a great alternative.

Looking for even more exercises for your glutes? View all glutes exercises here.

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