Moves/Half Kneeling Pullthrough

Half Kneeling Pullthrough

ID: 282

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Exercise Types:
Lower Hinge, Dynamic
Contraindications:
Lower Back Problems, Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Push hips back as if reaching for a wall behind you before bending the knees.
  2. 2. Keep the weight close to the body throughout the full range of motion.
  3. 3. Eye gaze is neutral — neither looking up nor cranking the neck down.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Use a bodyweight hip hinge against the wall — stand a foot away, push hips back until they touch, then return — to learn the pattern without load.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.