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 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 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 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 kettlebell deadlift high pull, hips fully extended, elbows high, smooth upward motion, neutral spine, cinematic gym lighting highlighting explosive control
Kettlebell Deadlift High Pull

Kettlebell Deadlift High Pull

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Female athlete catching kettlebell softly in rack, close path, hips extended, crisp light
Kettlebell Clean

Kettlebell Clean

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