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 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 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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