After coaching up a client with a PVC pipe and they exhibit a decent understand of how to move from the hips, I'll put them on the cable pull through to really ingrain the movement pattern.
- Attach rope to cable station or tie up superband somewhere low by your shins. Straddle rope/rope and walk forward.
- Soft knees, breaking from the hips push back while maintaining a neutral spine and reaching through your legs.
- Once you reach the end range, using your hips, drive back forward and lock out the glutes. Think "ugly butt" or "make diamonds" as in you're looking to squeeze your glutes so tightly that you end up with an ugly butt or that you could make diamonds between them cheeks.
- Repeat for 8-12 reps.
A few pointers
- During the eccentric phase (pushing your hips back) be aware of where your arms are in space. A lot of people end up placing their arms on their thighs and thus reduce the amount of tension placed on the hamstrings and glutes. If you can't control the weight, it's too heavy.
- Once you end up using a decent load the strength of your core will be put to the test in keeping from having the load pull your backwards. As you extend the hips to squeeze your glutes, you cannot stand straight up rather you'll be leaning forward from the ankles a bit. Think straight line from head to ankles at a 15 degree angle.
- Also for those individuals with REALLY strong glutes, and the weight stack is too heavy, you can also use a landmine.