Cable Pull-Through
Move · Resistance Training · Movement, Typed Supps
The resistance comes from behind rather than from above, so the glutes are still working at the top of the rep where a deadlift lets them off.
Stage by stage
- Set-up (Stance distance sets tension): How far you stand from the pulley determines whether the cable stays loaded through the lockout or goes slack.
- During the set (Constant hip extension demand): The horizontal pull keeps a hip flexion moment present in the deep hinge and at full lockout alike.
- Immediately after (Little spinal compression): Axial load is low for the muscular effort involved, which is why higher rep ranges are tolerated well here.
- Weeks later (Hinge pattern and posterior chain): The pattern consolidates faster than with a barbell, and glute and hamstring strength builds over the following months.
Muscles trained
- Primary: glutes, hamstrings
- Secondary: abs, lower back
Intensity
3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).
Time to effect
- Weeks: The hip-hinge pattern clicks faster than with a barbell, since the cable's constant tension and light starting loads make it easy to feel the hips, not the back, doing the work.
- Months: Glute and hamstring strength and size build steadily, and many lifters use the carryover to clean up their form on heavier hinge lifts.
Related supplements
Common myth
"Cable pull-throughs are a beginner exercise, not worth doing once you can deadlift heavy." In reality: Because the cable keeps tension on the glutes and hamstrings through the entire range, including the fully hinged bottom position where a barbell deadlift has none, many advanced lifters keep it in their programming specifically for that stretch-position stimulus a barbell can't easily provide.
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