Cable Pull Throughs - Variations & Muscles Worked

[bebeklein]

I just started doing these and I've seen two different forms used, bent leg & straight. I would like to know which muscle groups are worked for each one. Seems like bent leg is more quad-based and straight-leg is more glute-hammies. But sometimes the straight leg feels like it works my back more; almost like a good morning.

I want to focus on my glutes so which one is best suited for that?

Also, I've seen some people say the bent leg version isn't proper form at all. Anyone agree or disagree?

Thanks!

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[twinnett]

I do mine with straight legs and always squeeze my glutes. I think the bent leg version looks more like a deadlift..looks like it would work the lower back

[bebeklein]

I do mine with straight legs and always squeeze my glutes. I think the bent leg version looks more like a deadlift..looks like it would work the lower back

Thanks Twinn! Just curious how much weight you use. I first tried it at 100+ #s and almost slammed back into the weight stack. Now I'm at 80-90#

[kimm4]

I do them legs bent and really squeeze on the way up. Hits glutes/hammies perfect.

[bebeklein]

I tried these today! I like them but I can't move lots of weight relative to my other exercises (I think my max was 47.5lbs) It's not that the weight was heavy but I guess my balance isin't good because when I return to the start position, I sometimes get pulled back to quickly. Any thoughts on what I might be doing wrong?

I was standing about 2-3 inch away from the weights, and I used a med stance.

I was thinking of supersetting them with SLDL's & keep the weight light until I can do them better.


I use a wide-stance and really point my toes out and lean a little fwd (I have only done the bent-leg variety). I feel more grounded this way.

Here is the video I first watched for form. I am much further away from the weights than you. I walk it out a good 2 or 3 steps, just like in this vid. Hope that helps, but yea, I almost got slammed back into the weight stack too when I first started :D. I tried at about 115# which was my BW... I was going for something I could DL LOL.....

Take a look at the comments in the vid too, they are helpful.

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http://www.youtube.com/watch?v=VuDc1IQuwZo

[Jrzimmer]

This might help :)


http://www.weighttrainersunited.com/pullthrough.html


Thanks for the link, I had an idea what everyone was talking about but wasn't sure until I saw it, I'm such a visual learner....