Walk into any gym and what will you see? The same people, doing the same exercises……..all………the……….time. Oh, and lets not forget the guy who wears spandex while he trains. Note to that guy: we can see your twig and berries. No one wants to see that. Please stop, like yesterday.
Regardless, people tend to perform the same exercises day after day. Today I am starting a series titled “exercises you should be doing.” The basic premise is to showcase exercises/movements that you don’t see everyday at your local gym.
In my opinion, the pull-through is one of the more under-rated movements out there. I feel it’s a movement that everyone should perform, yet I look around and the only people who do them are myself and the clients whom I work with. Why is it such an under-rated and under used exercise? One reason could be the fact that one looks as if they’re humping an elephant while performing it. But I feel the main culprit is that it’s almost too simple of an exercise.
Ask any “hardcore” gym rat what movements he or she performs in the gym and you’re apt to hear squats, deadlifts, lunges, pull-ups, bench press, or various rows. Very rarely do you hear the pull-through getting any love outside of the powerlifting ranks.
Lets look at the reasons why I feel it’s such a valuable movement.
1. First and foremost, it’s a superb tool to teach people how keep a neutral back and to learn to dissociate their hips from their lumbar spine.
2. Secondly, there is little to no external load on the spine. I am able to train a client’s posterior chain without putting any additional stress on their lumbar spine, which makes it a perfect movement for those who have a history of back pain.
3. Thirdly. Women, pay attention. Pull-throughs hammer the glutes like no other movement. Want a nice behind? Do pull-throughs.
I am surprised that more trainers or trainees do not utilize this movement more.
Key Points to Remember:
1. Think of the movement as going back and forth, not up and down.
2. Push your hips back with your chest high and while maintaining a neutral spine (you should feel the brunt of your weight shift back into your heels).
3. Your hands are just “extensions” of the movement. You should not pull the weight back up with your hands. Rather, use your hips.
4. Always end with hip extension (squeeze your butt).
5. Fear not the weird looks. At least you’re not wearing spandex
Today: the Pull-Through
