Train your glutes to hinge without wrecking your back.
Push the hips back to load, then snap them forward. This is a hinge, not a squat.
The Rope Pull Through is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
The Rope Pull Through primarily works the Glutes with Hamstrings assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
