The pull thru exercise is an alternative to one of the 7 core weight lifting exercises: the deadlift.
The pull thru is not even close to effectiveness when it comes to the barbell deadlift or the trap bar deadlift, but this weight lifting exercise is a great alternative is many different situations.
The pull through is much less taxing than the deadlift and much easier on the lower back. So it can be used strategically in many different weight lifting workouts as needed.
Some Confusion About the Pull Thru
Many people are scared of this weight lifting exercise because you might look a little weird doing this exercise.
We might look funny doing something else too. Life isn't worrying about that others might think you look funny. If you have a home gym, you don't have to worry about this anyway.
When done properly, this exercise isn't going to hurt your male parts. If it does for some reason, you will stop. It's not like you're going to keep going after you hurt yourself and your stomach starts killing you.
The pull through is a GREAT exercise and one of my favorites because you can do this exercise explosively.
Please give this exercise a shot and don't worry what others have said about the pull through. It's an amazing exercise even if it makes you look a little funny while doing it. Imagine how much better you'll look when not doing the exercise.
The exercise only takes a minute or less depending on the reps. You're allowed to look funny a few minutes per week!
Weight Lifting Equipment Required
You're going to need a cable system and a triceps rope to do the pull through.
I highly recommend a cable system and a triceps rope as they can be used for many other great weight lifting exercises.
A cable system adds a HUGE variety of exercises to your exercise selection for your weight lifting programs. Again, I highly recommend.
Cables also give your muscles a different type of resistance than free weights. You'll be able to feel the difference on the positive and negative portions of every rep you do.
Exercise Videos of the Pull Thru
This is a great exercise video of the pull thru without any extras. This guy does a good job showing you how to do it properly.
Here's another great video of the pull thru by Eric Cressey. Eric is an amazing strength coach so listen to this guy. He's very good and knows how to lift weights properly.
The two above videos are perfect for learning how to do the pull through exercise properly. If you have any questions about this exercise, please let me know.
Quick Modification Tip for the Pull Through
If you have a weight sled you use for conditioning exercises, you can actually use your weight sled to do the positive portion of the rep.
Just get in the correct position and pull the weight just as you do a pull through with the cable system.
This works great and can help you much more in certain situations due to getting rid of the negative portion of the rep.
Remember that the negative portion of every rep in weight lifting does the most muscle damage which means more potential for building muscle BUT also requires more recovery time from workouts.
Positive only training can be great in certain situations due to less recovery time. Think about Olympic lifting with more frequent training due to positive only reps as the weight is dropped using rubber weight plates.
Major Muscle Groups Worked with the Pull Through
The hamstrings, butt, and quadriceps are worked very well during this exercise. Notice the squat position used in the pull through.
The first thing you'll notice is the GREAT stretch you get in the hamstrings at the start of each rep and the AMAZING contraction you'll get in your glutes at the end of each rep.
Start out with light weights here and make sure your weight lifting technique is sound on this exercise before increasing the weight. Always start out light. You have plenty of time to increase the weight throughout your weight lifting workout program.
This is a great substitute for the deadlift when needed in your weight lifting program. Your entire lower body is worked very well with this exercise. The pull through really helps strengthen your posterior chain and adds extra power through a more explosive rep.
Hope you enjoy this exercise as much as I do. Good luck with it and let me know if you have any questions.