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 mid-catch in barbell power clean, bar resting on shoulders, elbows high, quarter squat position, cinematic gym lighting showing explosive strength and control
Barbell Power Clean

Barbell Power Clean

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Athlete mid-catch during barbell clean, elbows high, bar resting on shoulders, hips low, eyes forward, cinematic gym lighting showing power and focus
Barbell Clean

Barbell Clean

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Athlete performing barbell bent-over row, torso parallel to ground, bar pulled to ribs, lats and traps engaged, cinematic gym lighting showing strength and posture
Barbell Bent-Over Row

Barbell Bent-Over Row

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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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Athlete in wide-stance plank rowing a dumbbell; hips level; crisp studio gym lighting
Renegade Row

Renegade Row

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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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Athlete performing inverted row under barbell in rack, body straight, chest close to bar, controlled lighting in gym environment
Inverted Row

Inverted Row

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

Sandbag Clean

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Athlete mid-stroke on SkiErg, strong downward pull, sweat visible, modern gym
SkiErg Sprint

SkiErg Sprint

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Up Hold

Pull-Up Hold

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Female athlete pulling sled with rope in functional training area, strong tension
Sled Pull

Sled Pull

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Ups

Pull-Ups

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

Rowing Machine

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