I was reading another post and it got me to thinking. (I know a rare event.)
If pull throughs are a ham exercise why I feeling them predominately in my lower back? I'm 95% sure my form is solid. Is this a function of my flat back or weak lower back?
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How are you performing them, are you keeping your legs relatively still and flexing/extending at the waist, or are you basically squatting the pullthrough. The more bend in your legs, the more glute and hamstring. The straighter your legs the more you will feel it in your lower back.
Bend in the legs. Bent over but straight back. Drive down with the legs while coming up. Arms become extended in front. I end standing up with arms out front.
This is hard to explain. I hope you understand. How ya been Buk?
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Never argue with an idiot. They drag you down to their level and beat you with experience.
I feel it in my lower back too, Gabe, though also in my hammies. Your description is pretty much what I do. However, I spend most of my time concentrating on not castrating myself .... [img]tongue.gif[/img] (I even got a comment from a guy at the gym last night that that looked very "dangerous". LOL)
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I feel them both in my hams and lower back. Targeting the hams is a difficult art for me. I find that in most moves that are supposed to be for the hammies...I hit my low back a bit. Adjusting the form helps.
For ham exercises I find that concentrating on keeping my butt DOWN and tightening my butt helps. While on quad focused moves (like squats) pushing my butt out and pushing through my heals helps.
But as we all know here...we are all built differently and we each have to use different minor adjustments in form based on our own builds. God...I think the coffee has kicked in.
Now, I have a question. Is this the correct position? I wish the book was in front of me, but if I recall the pictures and description correctly the legs should be slightly bent and the arms are supposed to come forward.
Here I was just trying to be helpful and find a video for an example but now I'm confused?
Woah!
The book shows the ending position with the arms outsretched in front and parallel to the floor. I have been doing them this way with a 50 pound load for 2 weeks now. What's up?
Mahler
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I too have been doing the outstretched arm version. My problem has been that my arms have not been strong enough to remain outstretched while still pulling a weight that is enough to challenge my legs. With all of the questions, I am beginning to feel that I may have been doing a lot of things incorrectly.
"The pull through is one of the best movements to use to bring up the glutes, hips and hamstrings. The muscles of the posterior chain are the most important when it comes to squatting and deadlifting.
To do this movement you will need a low pulley unit (a band will also work). Stand facing away from the machine with the cable between your legs using a medium to wide stance. Begin by letting the cable pull your torso through your legs. Then flex back to the starting position making sure to squeeze your glutes as you rise."
definitely a different way than what's shown in the book
hmm. I wonder when I do these if I stand too close to the cable stack. I don't have to bend all the way over like that. The rest looks the same.
I have a hard time not helping with my arms, but am always sure to squeeze my butt at the end.
Edit: now I know what I'm doing wrong...I'm bending my knees and then straightening them back up. Hmmm, maybe that keeps me from feeling it much in my hammmies. Yikes 4wks of doing them wrong.
at the end.
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