Pull Movements

Pull movements are movements that pull weight towards your body or pull your body towards a fixed point (like a pull-up). These movements are important in our activities of daily living. Some examples of pull movements are: pulling open a door, pulling your golf cart, wagon or sled, pulling the cord on your lawnmower, lifting grocery bags etc… Exercising the pull movements will help increase your strength and allow you to do pull activities with less chance of getting injured.

Lower body pull exercises are mostly used to pull weight towards your body. These include the hip hinge squat, box squat, dead lift, single leg dead lift and lunges.

Upper body pull exercises can be divided into two categories; horizontal pull and vertical pull. Horizontal pull exercises are exercises that move a weight towards your body horizontally, such as a bent over row: or move your body towards a fixed point horizontally, such as a TRX pull up. Vertical pull exercises are exercises that move a weight vertically towards your body, such as a lat pull down; or move your body towards a fixed point vertically, such as a pull up. These include bent over rows, half kneeling pulls, split leg pulls, hip hinge pulls, face pulls, bicep curls, tricep pull overs, halo with bicep/tricep curls, lat pull downs, pull ups with supinated grip, pull ups with pronated grip and TRX pull ups.

We will post the exercises above with a video accompaniment over the next few months. Stay tuned….