P   U   L   L

This movement is used to bring an object towards the body, or to pull the body toward a stationary object in both vertical and horizontal planes of motion. We use this movement in everyday life with things like pulling groceries out of the car and picking up children. It is important to practice exercises that include a pulling motion, not only for athletes to improve in their specific sports (rowing, gymnastics, football, throwers,etc.), but for all people to be able to live a comfortable life.

The primary muscles used in the pulling movement are the lats, deltoids, traps, and rhomboids.

B E N E F I T S

• Decreased back pain
• Improved posture
• Deceased risk of injury to the thoracic spine
• Comfort and ease while doing everyday activities

A S S E S S M E N T S

1. Shoulder flexion and extension test
2. Shoulder external and internal rotation test
3. Apley’s scratch test

C O M M O N   F A U L T S

1. Inward curvature of the spine (lordosis)
2. Lack of lat and rhomboid engagement (pinching shoulders together helps)
3. Hyperextension of hips
4. Kyphotic posture- could severely injure the thoracic spine

Exercise Example: Power Clean

Exercise Example: Dumbbell Rows