TRAINING TIP - Pendulum Pull Through

The pull through is a great exercise for developing glute and hamstring strength. It’s allows you to perform a hinging movement with the load anchor to the rear which makes it highly specific to the movement patterns of running, jumping and cycling.

We like to utilise the pendulum from the reverse hyper but this can also be done with a low cable pulley machine.

Attach a sled strap to the pendulum and straddle the handles. Grab them between your legs and take a small step forward to load some tension onto the pendulum. Plant your feet firmly into the floor, hinge at your hips keeping your back flat. From there drive your hips forward, engaging your glutes as you stand tall.

Hold the vertical position for 1-2 seconds and continue to contract your glutes.

Slowly hinge back again and repeat.

Nathan Tieppo
Nathan Tieppo


As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 12 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.

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