Tip Do Pull-Throughs for Stronger Squats and a Great Butt Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do Pull-Throughs for Stronger Squats and a Great Butt Figure competitors and guys who squat 900 pounds have something in common They use cable pull-throughs to build great posterior chains Here' s how by Tony Gentilcore October 28, 2015March 4, 2022 Tags Tips, Training Pull-throughs could be the number one exercise you aren't doing. First, they get you strong. Powerlifters use pull-throughs as a staple accessory exercise to help train the hamstrings and glutes. Pull-throughs offer a unique training stimulus because you can load the posterior chain with a fraction of the compressive and shear loading forces on the spine. Second, they're easy to learn. Most everyone has access to a pulley system, and the learning curve on the pull-through isn't nearly as steep as the kettlebell swing. How to Perform the Cable Pull-Through Use a slightly wider stance than normal and think about pushing the knees out. Don't revert to a squat pattern. Sit back into the "stretch" or hip hinge pattern. It's not an up and down motion, but rather a back and forth motion. Push your hips or hamstrings back as if you're trying to tap a wall with your butt. Keep doing so until your hands are past your knees. Many lifters make the mistake of "crowding their groin" and omit the whole reaching-through portion. Maintain a neutral spine at all times. That means to maintain the natural curvature of your upper and lower back by not allowing the upper back to round while the lower back stays arched. Your head follows the hinge. This ensures a packed or chin-tucked pattern throughout. In this way, you're less likely to hyperextend the neck and cause undue stress. At lockout, don't hyperextend the hips. Concentrate on "finishing with the hips" and squeezing the glutes at the top, making sure to lock out the knees. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Get Your Weight Back on the Deadlift Fix a common technique flaw fast with this simple but effective trick. Deadlift, Exercise Coaching, Powerlifting & Strength, Tips Tony Gentilcore December 10 Training The Thinking Man s Guide to Ab training The average guy in the gym puts about as much thought into his ab training as he puts into tying his shoes. In other words, he throws in a few sets of crunches at the end of his workout a couple of times a week and thinks no more about it. It's time we change that. Training Ian King September 22 Training Tip Single-Arm Barbell Row with Band Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction. Back, Bodybuilding, Exercise Coaching, Tips Mark Dugdale July 12 Training Manual Resistance Flyes for a Massive Chest Regular dumbbell flyes can cause pec or biceps tears. For thicker pecs, try this smart variation on for size. Bodybuilding, Chest, Training John Meadows November 15