Set-up: Fix a rope attachment onto the bottom position of a cable tower. Straddle the rope placing legs on either side, and facing away from the cable tower. Grasping the rope handles, walk gently away from the machine until there is tension in the cable.
Lift: Keep your weight on your heels, tuck your chin and arch your back. Now allow yourself to sit back as the cable pulls backward. Activating the glutes and hamstrings, push the hips forward and through and squeeze the glutes at the top of the movement. All the movement should take place through the hips, and the spine should remain neutral throughout the exercise.
Instructions and effects for the Pull Through exercise 
