ROPE PULL-THROUGH | SQUAT JUMPS
The pull-through offers a unique training form and is easier on the spine. The cable pull-through is easier to learn than a kettlebell swing and very effective.
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
Start standing with your feet shoulder-width apart. Squat down until your thighs are parallel to the floor, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires good muscle control.