Squatting instead of hinging
Too much knee bend; glutes don't load properly.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Cable Pull-Through
Coaching cues
- Face away from low cable; straddle the cable
- Hip hinge — push hips back while letting hands travel between legs
- Drive hips forward explosively; squeeze glutes at lockout
- Arms are passive — the glutes move the cable
Common faults 3
Pulling with arms
Shoulders and arms tug the rope; glutes never engage.
Overactive muscles
Upper trapeziusLatissimus dorsi
Corrective work
Foam RollUpper traps↗Foam RollLats↗StretchLevator scapulae stretch↗Hyperextension at lockout
Lower back extends past neutral instead of glutes finishing the rep.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗