The Pull Thorough is a lower body exercise that will strengthen you legs and back.
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Pull Through Exercise to Strengthen your Legs Hi, this is Eric Cressey with competitor.com and this is your Monday Minute. This week we’re going to be introducing you into a great lower body strength exercise called the pull through. It’s a very basic exercise that we use as a progression for a lot of individuals looking to learn how to dead lift properly because it imposes much less compressive lowering on the spine and we generally don’t have to load it as much to get the similar training effect. All you need is a cable column with a rope attachment. Set the rope attachment up in a bottom position on that cable column and straddle it facing away from the machine. When you grab on into the rope with both hands and walk it out gently from the machine, make sure not to sway side to side as you set up. All we’re going to do is keep our weight on our heels, and keep a good arch in our chin taught. We’re going to sit back, let in the cable pull us back towards the machine. From here, we’re going to fire our harm strings and our glutes to raise us back up to the starting position paying specific attention to getting our hips through at the top and pulling our butt cheeks together. This is a fantastic exercise for runners who tend to be very, very, core dominant as it strengthens the harm strings and the glutes in the process that helps us to avoid lower back and knee pain. I definitely encourage you to pick this up with your resistance training program is here in the future. Be very careful not to go through repeat flexion extension at your lower back. Rather, the lower back should stay in a constant position known as neutral spine throughout the motion. All of the movement should take place through the hips. If you find that you’re having lower back tightness or soreness from the exercise, you're probably not doing it correctly and you need to take the weight down and really focus on learning the technique the proper way. Check back next week for our next Monday Minute.