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.

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

Kettlebell Clean

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Athlete performing dumbbell deadlift to high pull, hips extended, elbows high, explosive upward motion, cinematic gym lighting showing dynamic power
Dumbbell Deadlift to High Pull

Dumbbell Deadlift to High Pull

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Athlete performing dumbbell snatch from floor to overhead in one smooth motion, strong hip drive, neutral spine, dynamic gym lighting capturing explosive power
Dumbbell Snatch

Dumbbell Snatch

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Female Athlete cleaning sandbag explosively to shoulders, mid-motion, strong gym lighting
Sandbag Clean

Sandbag Clean

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Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting
Rowing Machine

Rowing Machine

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Athlete pulling SkiErg handles in strong hip hinge modern gym cardio zone lighting
SkiErg Pull

SkiErg Pull

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