Movement Pattern: Pull - How We Gather Strength
- Surimi
- Jan 15
- 4 min read
Updated: Jan 18
If pushing teaches us how to meet resistance, pulling teaches us something quieter:
How to draw strength toward ourselves, without strain, panic, or collapse.
We pull all the time.
Doors. Drawers. Grocery bags. Suitcases. Children. Ourselves up from the floor.
And yet, pulling is one of the most misunderstood, and often the weakest, movement patterns in adults.
Most people don't pull with their back.
They pull with their arms, their neck, or their lower back... and wonder why everything feels tense.
Pulling, when done well, is not about effort.
It's about connection.
What Pull Actually Is
A pull is the act of drawing something toward your body while staying organised and upright.
But a good pull doesn’t start in the hands.
It starts in the relationship between your shoulders, spine, and core.
A strong pull means:
your shoulder blades move toward your spine smoothly
your chest stays open without flaring
your neck stays long
your arms assist rather than dominate
your core supports the movement
your breath stays calm
I often tell my clients:
“If your neck is working harder than your back, something’s off.”
Pulling is about letting the big muscles do their job and giving the small ones a break.
Pulling is about connection, to your back body, to the support that's already there, to what's designed to hold you up.
Pull in Everyday Life
You rely on the pull pattern far more than you realise. Every time you open a heavy door, pull yourself up from the floor, carry shopping bags close to your body, drag a suitcase behind you, climb, scramble, grip, or simply try not to collapse forward after a long day, you’re pulling.
You know that feeling when you've been hunched over your phone for an hour and you try to pull your shoulders back and everything protests? That's your pull pattern asking for attention.
It’s the movement that quietly resists gravity, screens, and stress, keeping your shoulders from rounding and your posture from folding inward. Pull is what helps you stay upright and connected instead of being constantly drawn forward by the world.
What Pull Really Works
Pull is a coordinated system, not just “back muscles.”
When you pull well, these areas work together:
Lats
Create power and connect the arms to the torso.
Upper Back (Rhomboids & Mid-Traps)
Stabilise the shoulder blades and support posture.
Rear Deltoids
Assist shoulder movement and balance pushing patterns.
Biceps & Forearms
Finish the pull and support grip.
Core
Prevents over-arching or collapsing.
Grip
Often the first limiter and an underrated strength marker. It typically fails before your back, revealing important information, not weakness. It connects the nervous system, strength, and coordination.
A good pull feels grounded, not frantic.
Form Follows Function
Healthy pulling depends on organisation, not brute strength.
What matters most:
shoulder blades initiating the movement
arms following, not leading
ribs staying stacked
spine staying long
breath flowing
grip relaxed but engaged
Kelly & Juliet Starrett often emphasise scapular control as a foundation of shoulder health.
If your shoulders can’t move well on your ribcage, pulling becomes compensation, not strength.
The Emotional Side of Pulling
Pulling is deeply personal.
It’s the movement of drawing in:
support
stability
resources
safety
Many people struggle with pull because they’ve spent years pushing through, carrying alone, or overextending.
In Rebound, the first clean pull often brings surprise.
“I didn’t know I had that strength.”
"I finally felt that in my scapular."
“I feel taller.”
“My shoulders feel lighter.”
Pull teaches your body that it’s safe to receive support, not just give it.
It’s strength that comes toward you, not away from you.
Try This
You don’t need equipment for this. Just notice how your body does what it already does.
1. The Bag Test
Pick up a shopping bag, tote, or backpack and hold it close to your body.
Now notice:
Do your shoulders creep up toward your ears?
Does your neck tense immediately?
Do you lean forward without realising?
This tells you how well your upper back and shoulders are supporting the load.
2. The Jacket Test
Put on a jacket or coat.
As you pull your arms back into the sleeves, notice:
Do you round forward?
Do your shoulders collapse inward?
Or can you stay tall while pulling your arms back?
Pulling should organise your posture, not fold it.
3. The Chair Test
Sit on a chair.
Place your hands lightly on your thighs.
Now imagine pulling your elbows back slightly, as if trying to open your chest without arching your lower back.
Notice:
Can you create that opening without tension in your neck?
Does the movement feel smooth or stiff?
That’s your pull pattern at work.
None of these are mistakes.
They’re everyday signals your body gives you about posture, support, and connection.
Awareness comes first.
Strength builds on top of it.
Why It Matters
Pulling isn’t about having a strong back for aesthetics.
It’s about posture, balance, and resilience.
A strong pull pattern:
supports shoulder health
counterbalances pushing
improves posture
protects the neck
strengthens grip
makes carrying easier
reduces upper-body tension
In a world that pulls us forward constantly, learning how to pull back, literally, is essential.
Your Free Pull Progression Program
Just like the squat, hinge, and push, the Pull Progression Program will guide you through:
Level 1: Assisted rows & scapular control
Level 2: Bodyweight pulls & tempo work
Level 3: Loaded rows & pull-downs
Level 4: Pull-ups, carries & advanced strength
Clear. Progressive. Accessible. Rebound-style.
Comments