Movement Pattern

Pull

The Pull movement pattern involves drawing resistance toward the body, engaging the back, biceps, rear shoulders, and grip. These exercises develop balanced upper-body strength and are crucial for shoulder health and posture.

Movements such as pull-ups, rows, and sled pulls fall under this category, teaching the muscles to contract effectively and stabilise the shoulder blades. In HYROX and RB100-style training, pull movements balance push work, preventing overuse injuries and enhancing performance in daily activities and sport.

Strong pulling capacity improves grip endurance and spinal stability, supporting all compound lifts. It also complements pressing movements for total upper-body symmetry.

athlete performing a dumbbell Meadows row in a staggered stance
Dumbbell Meadows Row

Dumbbell Meadows Row

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athlete performing a kettlebell hang clean from the hinge position, explosive hip drive captured mid-motion
Kettlebell Hang Clean

Kettlebell Hang Clean

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athlete performing a single-arm dumbbell dead stop row, one hand braced on bench
Single-Arm Dumbbell Dead Stop Row

Single-Arm Dumbbell Dead Stop Row

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Athlete performing single-arm dumbbell row with rotational finish, torso turning slightly upward, cinematic gym lighting
Single-Arm Dumbbell Row to Rotation

Single-Arm Dumbbell Row to Rotation

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Athlete performing dumbbell bent-over reverse fly, arms extended in wide arc at shoulder height, cinematic gym lighting
Dumbbell Bent-Over Reverse Fly

Dumbbell Bent-Over Reverse Fly

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Athlete performing dumbbell seal row on elevated bench, dumbbells mid-pull toward ribs, cinematic gym lighting
Dumbbell Seal Row

Dumbbell Seal Row

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Athlete performing dumbbell pullover, lying crosswise on bench, dumbbell mid-arc behind head, cinematic gym lighting
Dumbbell Pullover

Dumbbell Pullover

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Athlete performing kettlebell alternating snatch, kettlebell at full arm extension over head, cinematic gym lighting
Kettlebell Alternating Snatch

Kettlebell Alternating Snatch

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Athlete performing landmine rotational clean, mid-pull with bar sweeping diagonally across body, hips rotating, cinematic gym lighting
Landmine Rotational Clean & Press

Landmine Rotational Clean & Press

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Athlete performing landmine rotational clean, mid-pull with bar sweeping diagonally across body, hips rotating, cinematic gym lighting
Landmine Rotational Clean

Landmine Rotational Clean

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Athlete performing dumbbell hang clean and press, mid-press position, neutral grip, cinematic gym lighting
Dumbbell Hang Clean & Press

Dumbbell Hang Clean & Press

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Athlete performing kettlebell clean and jerk, mid-press with one arm locked overhead, opposite side braced, cinematic gym lighting
Kettlebell Clean & Jerk

Kettlebell Clean & Jerk

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Athlete performing kettlebell snatch, mid-phase with kettlebell rising close to body, strong hip drive, overhead lockout visible, cinematic gym lighting
Kettlebell Snatch

Kettlebell Snatch

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Athlete performing Y-Bell snatch, mid-lift phase with Y-Bell rising close to body, hip drive visible, overhead lockout in progress, cinematic gym lighting showing control and power
Y-Bell Snatch

Y-Bell Snatch

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muscular female athlete performing Y-Bell clean and press, mid-press position, neutral grip, cinematic gym lighting
Y-Bell Clean & Press

Y-Bell Clean & Press

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