Page 114 - Muscle & Fitness (December 2019)

DEADLIFT ALTERNATIVES

CABLE PULL-THROUGH

GOAL: Strengthen the hips,
hamstrings, and glutes.
WHY DO IT: This is an ex-

cellent exercise that trains
the hinge pattern, same
as a deadlift, but in a more
back-friendly fashion.
WHEN TO DO IT: Toward the
end of your training session.
DO IT: Stand facing away
from a cable machine with
feet shoulder-width apart.
Grab the ends of the cable
between your legs and
walk out until the cable is
tense. Hinge at the hips with
control and reach behind
as far as you can. Maintain a
minimal bend in the knees,
a slight arch in the lower
back, and a long, packed
neck. Explosively extend
your hips and straighten
your knees to a standing
position. Squeeze your
glutes at the top and pause
for a count of 2.
SETS X REPS: 2–4 sets of

12–20 reps.
EXPERT: Brandon Smitley is
the owner of Thirst gym.

HAMSTRING CURL

SUPERSET WITH
DEFICIT PENDLAY ROW JA M E S M I C H E L F E L D E R & T H E R E S E S O M M E R S E T H

1 1 2 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9