Pull Throughs - Synergy Exercise Index (Posterior Chain)

http://www.synergy-athletics.com/freebonus - The pull through is a quality supplemental and accessory lift (not a primary movement exercise)

Muscles Targeted: Low back, hamstrings, glutes

Exercise Description: Grab the object (sandbag, cable, band) between your legs, pull it through your legs by utilizing your hamstrings, low back, and glutes. I prefer to pull the band slightly in front to emphasize squeezing the glutes.

The other cable and band variation is to snap it up only to between the legs and not in front. Both variations work fine.

The sandbag will add grip and deceleration as you must controll the odd object during the exercise.

- Joe Hashey, CSCS -




Keywords:
pull through, glute exercise, hamstring exercise, posterior chain, football workout, sprinter exercise, low back exercise, low back pain, core training, synergy athletics,

Category:

Sports

Tags:

• pull through
• glute exercise
• hamstring exercise
• posterior chain
• football workout
• sprinter exercise
• low back exercise
• low back pain
• core training
• synergy athletics
• yt:crop=16:9

[mrinderle]

Good stuff Joe. I have been doing heavy 2 hand and 1 hand kettlebell swings to work the posterior chain. Same concept?

[jhashey]

Very similar movement as the sandbag! If you have access to KBs, then the swings are a great exercise. Thanks for the comment!

[jokerbball]

heheh u right :) it would work like a catapult!

Interesting stuff!!!

[jhashey]

Ha, living dangerously! Defination no higher with it! I do prefer the sandbag - partially because of that reason - its just more comfortable to deal with.