Why Cable pull throughs? While certainly not cool, they can definitely help take your big lifts to the next level.
If you are training or an athlete, you already know how important building your posterior chain is for optimal performance and to avoid pain and injuries. Or if you are someone suffering from low back pain, this hip hinge is an excellent and efficient option to build glute development (plus the whole posterior chain) without loading the spine.
Why? Because it’s an easy movement to replicate that reinforces a proper hip hinge movement, which is essential when learning hip and glute control versus only using lower back muscles. Mastering a hinge with a neutral spine is critical to avoid future injuries.
Unlike kettlebell swings and deadlifts (or even hip thrusts if you don’t do them correctly), with a pull through you strengthen a full range of motion in a hip hinge. Throughout the hinge movement, you have constant tension. Staying loaded the entire movement, teaches you to stay tight and neutral; basically you learn how to have tension with a full proper hip hinge (something you can easily get lazy with or do incorrectly in other lifts). And like I mentioned before, they are easy to execute, easy to learn.
Cues I think of when performing: maintain neutral spine, hinge at hips (it’s not a squat) and squeeze glutes at top without hyperextending.
Currently, I incorporate cable pull throughs once or twice a week, either as a warm up or accessory work for 4 sets of 10-12. I like to really slow down the negative phase of pull throughs (eccentric isometric to the bottom) and end each rep with a slight pause at the top to concentrate on hip flexion and hip extension mechanics.
What about you? Do you incorporate cable pull throughs in your training? Why or why not?