PULL | NEUTRAL
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.
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.
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.
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.
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.
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.
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.
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.
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.