#HumpDay and #workoutwednesday all in one! My favorite #posteriorchain exercise is the Cable Pull Through! One year ago exactly I began using this exercise 2-3x/wk at only 15lbs for 3 sets of 8. Today I'm at 60lbs for 4×16! I have loved the strength I've gained from such a simple exercise!
I love #cablepullthroughs because they are similar to kettlebell swings, but with much less complexity and risk. The cable pull through loads the hamstrings, glutes, and lower back throughout the entire range of motion and set, unlike the swing. Time under tension is often responsibles for muscle hypertrophy (growth), primarily due to increased eccentric loading and an increased state of metabolic by-product buildup in muscle (since the muscle is forced to stay in a controlled, contracted state).
How: Be sure to not load the movement first by bending the knees or having the arms supporting the load. Rather, allow the hips to bend, reaching your hands far back in between the legs towards the weight stack, with a flat back, for maximal stretch. Contract the glutes and focus on using ONLY the glutes to provide the force to bring yourself back to upright. Yep, don't forget that #uglybuttsqueeze at the end! Many lifters fail to utilize their hamstrings, glutes, and stretch reflexes due to poor hip hinging mechanics or fundamental muscular development and strength, in which the cable pull through could and should be used to help develop them further. Personally, I have found doing these prior to both Squats and Hip Thrusts gives me much better control of those movements.
Cant get to the gym? This can easily be done anywhere with resistance bands!
Have a great day, friends!
#bootyday #buildthatbooty #gluteworkout #progressiveoverload #progressnotperfection #hypertrophy #naturalbodybuilding #gymrat #fitlife #fitfluential #brainsandgains #eatcleantraindirty #competitionprep #futurefigurecompetitor #girlswholift #womenwithmuscle #strongnotskinny #strongerbyscience #fitnessnerd #fitnashville #musiccityfit #nashvillefit - 3 months ago