Wednesday, December 8, 2021

Lifestyle Dynamic Journey Exercise Spotlight - Cable Pull Through

Set the pulley to the lowest height setting on the cable machine.

Face away from the cable machine, and reach between your legs to grab the rope handle with a neutral grip. Take a few steps forward to move the weight off of the weight stack. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were attempting to hold an egg under your chin. Evenly distribute your weight, and grip the floor with your feet to create a stable position. Your arms should remain long with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position. While maintaining a neutral spine, begin to hinge your hips until you feel a stretch in the back of your legs. Your knees should remain bent during the backward movement, and your shins should remain upright. Your lower arms should be in the middle of your thighs. Your upper body should be at a 45-degree angle. At the end of the downward movement, you should feel the weight in your midfoot and heels without allowing your toes to lift off the ground. While maintaining a neutral spine, begin your upward movement by pushing your feet into the floor. As you begin to stand up, squeeze your glutes and allow your hips to travel forward. As your hips move forward, keep your arms long, and finish the movement by squeezing your glutes while maintaining a neutral spine position. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.

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