Mark Ottobre teaches the cable pull-through: set up a rope attachment on a tall cable with a wide stance. The key cue is pushing your hips back hard while bracing your core, ribs over pelvis. High reps and a squeeze at the top target your glutes and hamstrings without stressing your lower back.
This is a cable pull-through, an excellent exercise for teaching someone how to hinge because the load is in your center of mass. So you don't have to worry about the load getting out of that. And that's when people usually hurt their lower back. So on a cable pull-through, you're going to use a rope, up nice and tall, nice wide stance, and then it's all about the hinge. So the first thing you need to initiate is your bum, you push your bum backwards. But I like to explain it in as visceral a way as possible is you want to spread Spread your bum crack as much as you can all the way back, and then flex. Spread, spread, spread, spread your cheeks as you do this, then back up. Now, where should your belly button be? Your ribs want to be on top of your pelvis, your belly button in towards your spine, so all of your torso is nice and tight as you're doing this. So you can go nice high reps on here and you're squeezing all the way through. You don't want to do any of that stuff. You want to use the target muscles. So see, as you can see here, I am all the way spread, the bum crack spread, spread, spread, spread, then back up squeezing everything at the top. This is your cable pull-through.
