How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Cable Pull-Through
Cable hinge. Easy to feel the glutes.
beginnerCult Gym floor
Glutes · Hamstrings · Cable
How to handle weight
RDLs and hip thrusts progress when the lockout is a pause, not a bounce. If you cannot hold the top for a beat, it is too heavy. Swings: the bell should not yank you into lumbar extension.
Usual programming
3 × 10–15.
Caution
Hips back, not a squat in disguise. Soft knees. Stop the range the moment the back wants to round. Swings are a snap, not a lift with the arms. Nordics: use a regression until the eccentric is slow.
Setup
Face away, rope through the legs, hips back, snap to standing.
Cues
- Arms stay long
- Don’t squat
- Squeeze at the top
Common mistakes
- Turning it into a row
- Too much knee bend
- Looking at the stack
Home swap
Band pull-through
