Tip: How to Do the Pull-Through

Whether you're a powerlifter working on posterior chain strength or a figure competitor working on a great butt, the pull-through is awesome. Here's how to do it.

There are a few important coaching cues and key points to consider when it comes to doing the exercise correctly:

  1. Use a slightly wider stance than normal and think about pushing the knees out.
  2. Don't revert to a squat pattern. Sit back into the "stretch" or hip hinge pattern. It's not an up and down motion, but rather a back and forth motion.
  3. Push your hips or hamstrings back as if you're trying to tap a wall with your butt. Keep doing so until your hands are past your knees. Many lifters make the mistake of "crowding their groin" and omit the whole reaching-through portion.
  4. Maintain a neutral spine at all times. That means to maintain the natural curvature of your upper and lower back by not allowing the upper back to round while the lower back stays arched.
  5. Your head follows the hinge. This ensures a packed or chin-tucked pattern throughout. In this way, you're less likely to hyperextend the neck and cause undue stress.
  6. At lockout, don't hyperextend the hips. Concentrate on "finishing with the hips" and squeezing the glutes at the top, making sure to lock out the knees.