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  1. #1
    Registered User jademonkey's Avatar
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    Cable Pull Through - time to quit it?

    I started doing cable pull throughs in January when I started cutting, work on that mind-muscle connection to hip hinge glutes and hams. Getting it down pretty good, and loving the exercise, but I seem to have reached the end of the weight stack for sets of 15. It's still hard but it's more of an aerobic/anaerobic stress vs a muscle stress.

    Should I ditch the exercise when I finish cutting in a couple weeks and move back to RDL? Keep it as a finisher? Is there something else similar to try? My old gym had a reverse hyper machine, which was nice, but I didn't like the load curve how there's no load in the fully stretched position. I like pull throughs for less lower back loading compared to RDL. There's always hip thrust for glutes, but that doesn't hit the hamstrings.
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
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  2. #2
    Unregistered User MyEgoProblem's Avatar
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    Still build hyp efficiently upto 30+ reps...especially for daft little isolation lifts like these.

    Add a band. That will really **** your ass n hams up

    Best tip ever : add bands to machines and make them decent.
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  3. #3
    Registered User jademonkey's Avatar
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    Originally Posted by MyEgoProblem View Post
    Still build hyp efficiently upto 30+ reps...especially for daft little isolation lifts like these.

    Add a band. That will really **** your ass n hams up

    Best tip ever : add bands to machines and make them decent.
    Adding a band is a good idea! I did add a band to reverse hyper at my old gym to get some load at the bottom, but it was a royal pain to set up.

    I really don't want to do 30 reps of these, sounds horrible!
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  4. #4
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by jademonkey View Post
    Adding a band is a good idea! I did add a band to reverse hyper at my old gym to get some load at the bottom, but it was a royal pain to set up.

    I really don't want to do 30 reps of these, sounds horrible!
    Yup!... I'd try to attach to the frame of the kit and the rope attachment.
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Hip thrusts absolutely involve the hamstrings. Hip thrusts and pull throughs are both terminal hip extension exercises.
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  6. #6
    Registered User jademonkey's Avatar
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    Originally Posted by BeginnerGainz View Post
    Hip thrusts absolutely involve the hamstrings. Hip thrusts and pull throughs are both terminal hip extension exercises.
    Don't get a stretch in the hamstrings with the knees bent though. Maybe 2 benches and a straight leg hip thrust? That'd be weird.
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  7. #7
    Registered User BeginnerGainz's Avatar
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    Originally Posted by jademonkey View Post
    Don't get a stretch in the hamstrings with the knees bent though. Maybe 2 benches and a straight leg hip thrust? That'd be weird.
    Sounds similar to a reverse plank (which is an awesome exercise btw), but you’re right, hip thrusts don’t work the hamstrings by stretching, but my shortening and assisting the glutes with hip extension.
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    Registered User Heisman2's Avatar
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    You can purchase pins to put on each side of the stack and add plates to them. If you are adding a small amount of weight you can just do one side, for a lot of weight both sides may be better to prevent tipping the load against the guide rods.

    Also consider regular weighted hyperextensions and keep your thoracic spine curved; focus on extending with your glutes.
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