Cable Pull Through
This exercise trains the powerful muscles of the posterior chain, mainly hamstrings, glutes, and the lower back.
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Attach a rope handle to a low pulley machine. Stand with your back to the weight behind you, feet astride the handle.With your shoulders down and back and abs braced, bend down and grab the handle with both hands.
Take a couple of steps forward to tension the cable.Stand with your feet shoulder-width apart, knees slightly bent, hands in front of your hips. This is your starting position.
Push your hips back and lean forward until you feel a deep stretch in your hamstrings. Keep going until your hands travel behind your knees. Maintain a neutral spine throughout the exercise.
Drive your hips forward and stand back up, locking your knees and tensing your glutes as you reach the top of your rep.
Hinge forward again and repeat.