Pull Through
Differentiation: Mechanics
This variation of a stiff-legged deadlift is unique. Here is how: you pull a cable rope attachment through your legs | by contracting your glutes | and hamstrings. Using the cable machine | and a rope attachment | maximizes the amount of resistance applied to your lower back, | glutes, | and hamstrings throughout the movement. Maximizing resistance increases their strength.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting.
3) Obtain a rope attachment.
4) Clip a rope attachment onto the low pulley hook.
5) Stand with your back to the cable machine
6) ...and feet placed wider than shoulder-width apart
7) Straddle the cable. Reach down between your legs and grasp the handle with both hands with your palms facing each other.
8) Pull the rope attachment forward until it is below your crotch.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your knees bent slightly, exhale while you stand up straight
3) ...and pull the rope attachment up and forward between your legs.
4) ...until the rope attachment reaches hip level
5) Hold this position for a count of one second.
6) This is the ending position.
7) Then, inhale while you bend over again and allow the handle attachment to gradually retract to the starting position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your weight should be on your heels, hips and knees.
Keep your arms anchored at the same angle on your body during the entire movement. This allows for your legs and glutes to do the work.
Keep your head up and your face forward as you lift.
When you pull the handle attachment up, the stress should be on your hips, not your shoulders.
Keep your arms straight.
Keep your knees stationary. When lowering the rope, keep them parallel and lined up with your toes.
Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | GoFit Triceps Rope |
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