The hip thrust, cable pull through, and other hinging movements all are important for maximal development of the posterior chain and power production in most athletic sports (glute and hamstring control and strength). Two well known movements for increase hamstring and glute muscle growth and activation are cable pull throughs and hip thrusts, each of which offering similar yet distinct benefits.
[Kettlebell swing vs. cable pull throughs? Get the answers here!]
Therefore, in this article we will briefly review both movements to help you determine which movement is best for you and/or your athlete’s needs and goals.
Cable Pull Through
In an earlier article we discussed the benefits and video demo on how to properly perform cable pull throughs. The below video demonstrates how to properly perform the cable pull through for glute and hamstring activation and muscular hypertrophy.
[Before you do cable pull throughs, make sure you actually are doing them correctly! Read here for more!]
The hip thrusts was briefly covered in an earlier article where I discussed safe and effective alternatives to the cable pull through. Below is a quick demo video of how to perform this movement, which can be done at slow speeds, higher velocities, and with heavier loads.
Below are four noteworthy factors that may impact the effectiveness of either moves in a training regimen. Coaches and athletes should familiarize themselves with these so that they can best choose an exercise based on the individual athlete, goals, and abilities.
Both of these movements are fairly simple to grasp. In the hip thrust, the lifter is cross-sectional on a bench for support, and is asked to simply, “raise and lower their hips without over-arching the back). While most may not have issues with this movement (the patterning) their may be limitations with hip mobility and/or lack of control. The cable pull through is another simple movement for most, however it may demand slightly more focus, balance, and hip/hamstring control.
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So this happened today 😅 I think I got these #s right but I'm a little dead so I might be mistaken– 135×20 185×12 225×10 320×4 Apparently @therock did hip thrusts today too! I'm 😂 a little at myself for nailing that "sexy double chin!" (quoting @myerssweetheart ) chin tuck. But who cares?! 320 PR 👊🏼👊🏼👊🏼 THANK YOU to my trainer @myerssweetheart for getting me up there and taking the video! #hipthrusts #buildabootyworkshop #slingshot #crunchwalnutcreek #thethrustisamust @bretcontreras1
Time Under Tension
Both of these movements are loaded throughout the eccentric and concentric contraction phases, which can increase time under tension, microtraumas, and the metabolic stressors needed to promote muscular growth. Unlike the cable systems, the barbell hip thrust is often harder when the hips are in the lowest, most flexed position, as the leverages are disadvantageous to lifters. The cables do offer constant, unwavering loading, however this can be countered by the ability to load the hip thrusts with more weight.
Ease of Use
Both movements are fairly simple to set up, and offer pretty good results when done correctly. Personally, I find the cables to be slightly easier to set up (assuming you have a cable stack), however the barbell set up isn’t an issue for most. As loads progress however (couple hundred pounds, or with more bony lifters) the barbell can dig into the pelvis during the hip thus, diminishing the reasoning to include the hip thrust.
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Besides deadlifts and squats, cable work has become my favorite thing to do during leg day! These cable pull throughs look super weird and awkward but they burrrrn and I love it so much 🔥😜 also, in love with my new #nikefree training shoes 😍 comfiest cropped sweater from @gymmemewear 👌🏻
The ability to load the hip thrust to a heavier loading scheme allows stronger athletes the ability to add quality, dense, strong mass to their glutes, hamstrings, and hips without stressing the lower back. For general hamstring health, the cable pull through can be used as knee flexion is less throughout the range of motion, forcing the lifter to increase their range of motion in the hamstrings and hips.
Both of these movements are great options for coaches and athletes to add quality low-stress glute, hamstring, and posterior chain movement to increase hypeworthy, movement patterning, and general size and strength,.
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