Cable Pull-Through Guide: How to Master Cable Pull-Throughs

The cable pull-through, sometimes referred to as the glute pull-through, is a compound exercise that works muscle groups in your posterior chain, including the hamstrings, gluteus maximus, and lower-back muscles. Practice cable pull-throughs by starting in a standing position with your back to a cable pulley machine. Hinge your hips, grab the rope attachment between your legs, and pull it forward with a controlled movement.

With proper form, cable pull-throughs can promote hypertrophy, or muscle growth, in your glutes. They can also help you practice a hip hinge movement that is essential for other compound exercises like the Romanian deadlift (RDL) and barbell hip thrust.

Cable pull-throughs and kettlebell swings use a similar movement pattern, but they are different in a few key ways:

1. 1. Equipment: Cable pull-throughs require a cable pulley machine while kettlebell swings use a kettlebell free weight, making the kettlebell swing a good option for a home gym.
2. 2. Power: While the cable pull-through activates your lower body muscles in a slow, steady movement, the kettlebell swing involves an explosive movement, meaning you activate your muscles to their full potential in a short period of time. To perform this ballistic exercise, swing the kettlebell between your knees and in front of your body, using momentum when necessary.
3. 3. Fitness level: Kettlebell swings are more difficult than cable pull-throughs. Build your way up to a kettlebell swing with other glute exercises, especially if you’re a novice lifter.

For cable pull-throughs, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Set the pulley to the lowest height setting on the cable machine.
2. 2. Face away from the cable machine, and reach between your legs to grab the rope handle with a neutral grip.
3. 3. Take a few steps forward to move the weight off of the weight stack.
4. 4. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were attempting to hold an egg under your chin.
5. 5. Evenly distribute your weight, and grip the floor with your feet to create a stable position. Your arms should remain long with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
6. 6. While maintaining a neutral spine, begin to hinge your hips until you feel a stretch in the back of your legs. Your knees should remain bent during the backward movement, and your shins should remain upright. Your lower arms should be in the middle of your thighs. Your upper body should be at a 45-degree angle.
7. 7. At the end of the downward movement, you should feel the weight in your midfoot and heels without allowing your toes to lift off the ground.
8. 8. While maintaining a neutral spine, begin your upward movement by pushing your feet into the floor. As you begin to stand up, squeeze your glutes and allow your hips to travel forward.
9. 9. As your hips move forward, keep your arms long, and finish the movement by squeezing your glutes while maintaining a neutral spine position.
10. 10. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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