PULL | NEUTRAL

A solid entry into vertical pulling due to the ability to easily adjust loading or band tension. This can be an excellent accessory movement for the beginner and advanced athlete to help build lat strength.

Banded Lat Pull Down

A solid entry into vertical pulling due to the ability to easily adjust loading or band tension. This can be an excellent accessory movement for the beginner and advanced athlete to help build lat strength.

One of our personal favorites for building upper body pulling power. Loading can vary meeting a variety of different stimulus goals. The added requirement of midline stability in an isometric fashion has value in it’s own right as well.

Bent over row

One of our personal favorites for building upper body pulling power. Loading can vary meeting a variety of different stimulus goals. The added requirement of midline stability in an isometric fashion has value in it’s own right as well.

The fixed position of the torso accomplishes two things. One, we can’t cheat the movement by heaving the weight up. Two, it takes the need for midline stability out of the movement. Both have value in their own right and can be used for different purposes depending on the goal in mind.

Chest Supported Dumbbell Row

The fixed position of the torso accomplishes two things. One, we can’t cheat the movement by heaving the weight up. Two, it takes the need for midline stability out of the movement. Both have value in their own right and can be used for different purposes depending on the goal in mind.

An excellent and friendly introduction to pulling power. Advanced athletes are not “above” this either. Tempo, weighted, and high rep variations are plenty tough for them as well.

Inverted row

An excellent and friendly introduction to pulling power. Advanced athletes are not “above” this either. Tempo, weighted, and high rep variations are plenty tough for them as well.

We generally see the same benefits as the bar variation but the ability to rotate the rings can accommodate shoulder issues or impingement. Depending on torso angle this will also be a gateway to the pulling phase of a ring muscle up.

Ring row

We generally see the same benefits as the bar variation but the ability to rotate the rings can accommodate shoulder issues or impingement. Depending on torso angle this will also be a gateway to the pulling phase of a ring muscle up.

A favorite of ours to allow for an assisted version of a strict pull up. Athletes choose the amount of loading based on how much they use their legs and it still allows for a more upright torso like a pull up unlike our other row variations.

Seated Pull Up

A favorite of ours to allow for an assisted version of a strict pull up. Athletes choose the amount of loading based on how much they use their legs and it still allows for a more upright torso like a pull up unlike our other row variations.

After establishing isometric strength this is a great way to work the mechanics of a muscle up with assistance. If more advanced athletes are looking for a challenge there is plenty to be had here when not using the legs at all.

Seated Ring Muscle Up

After establishing isometric strength this is a great way to work the mechanics of a muscle up with assistance. If more advanced athletes are looking for a challenge there is plenty to be had here when not using the legs at all.

If you’re looking to get a bar or ring muscle up this is your ticket. The additional range of motion often adds in an element of upper back strength that is often not tapped into with a regular strict pull up.

Strict CTB Pull Up

If you’re looking to get a bar or ring muscle up this is your ticket. The additional range of motion often adds in an element of upper back strength that is often not tapped into with a regular strict pull up.

We suggest being able to knock out one of these prior to swinging on the rings for rep after rep. They are a great tool for upper body pulling and pressing while requiring more range of motion at the shoulder than most other upper body movements.

Strict Muscle Up

We suggest being able to knock out one of these prior to swinging on the rings for rep after rep. They are a great tool for upper body pulling and pressing while requiring more range of motion at the shoulder than most other upper body movements.

An often underutilized movement that is incredibly valuable to our upper body pulling power. Varying loading and rep schemes can accomplish a variety of strength or muscular stamina goals.

Strict pull ups

An often underutilized movement that is incredibly valuable to our upper body pulling power. Varying loading and rep schemes can accomplish a variety of strength or muscular stamina goals.

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