During an excellent gymnastics seminar with Kari Pearce recently at Argo Athletics in Berlin, the question of pulling strength in CrossFit came up. Kari has over 18 years of gymnastic experience as well as a bodybuilding background, so she is exceptionally experienced in regards to this topic.
Often her strength work is programmed into pushing and pulling days in order to isolate and target these aspects of her fitness. The push/pull split is fairly common in bodybuilding and strength programs, but it was interesting to hear how this top Games Athlete has this same method added into her programming for CrossFit.
https://www.instagram.com/p/BZ1sF-xAZQN/?hl=en&taken-by=boxrox
However you train, pulling strength is vital. Whether that means gymnastic movements, traditional compound strength lifts or other accessory exercises, add these pulling strength movements into your training and improve your all round abilities as an athlete.
Ring Rows
The Ring Row is a movement which builds strength for the pull up. You can also use it build positional strength in the shoulders by performing the Row in a globally extended position to force the shoulders back into a proper, externally rotated position.
Supinated Wide Grip Pull Up
“Flexibility and mobility tester! Getting into a supinated wide grip position will challenge your shoulder flexibility a ton. Start narrow and work up to a wider grip. Functional bodybuilding can be used to develop range of motion as well as strength. Case in point.”
https://www.instagram.com/p/BaDTv4UAt4e/?taken-by=functional.bodybuilding
Strict Pull Ups / Weighted Pull Ups
Strict pull ups are a perfect exercise for building pulling strength. Form is everything, be a harsh critic of yourself when it comes to this exercise. Strict pull ups are hard when done properly, but they will significantly help you to get stronger. Check these article out for tips:
3 Ring Exercises To Build Strict Strength for Pull-Ups
This workout from Ben Smith shows how strong this former CrossFit Games winner actually is. This is a brutal way to improve your strict pulling strength.
For quality and intensity:
- 42 Strict CTB pull ups
- 28 Strict CTB Pull ups +35#
- 14 Strict CTB Pull ups +53#
“Took me 11:47, got my knee scoped last weekend, but there’s always work to do and a way to get better!!”
https://www.instagram.com/p/BaFbcR4jD2N/?hl=en&taken-by=bsmit13
Banded Clean Pulls
In this video CrossFit Games silver medalist Brent Fikowski trains with Decathlete James Turner in order to share knowledge and advice on their different and multidisciplinary approaches to programming. Here they experiment with banded clean pulls from the blocks. These are an excellent variation of an important pulling movement.
https://www.instagram.com/p/BaAGbUugRD6/?hl=en&taken-by=fikowski
Here Brent lifts from the floor instead of using the blocks.
https://www.instagram.com/p/BSzZ168g3uP/?taken-by=fikowski
Barbell Rows
The Barbell Row is one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift. It will improve the strength of your back, hips and grip and even be useful for improving the power of your pull ups and muscle ups.
QUICK TIPS
- To avoid back pain, keep your lower back neutral. Don’t let it round or you’ll squeeze your spinal discs.
- Don’t hold the bar in the air between reps or your back will tire and round.
- Rest the bar on the floor between reps.
- Set your lower back neutral before you Barbell Row the next rep.
Sumo Deadlifts
As opposed to the conventional deadlift, the sumo deadlift reduces stress on the lower back and in many cases will allow you to move more weight due to a shorter range of motion. The wider stance will also help to better strengthen the glutes and can lead to noticeable gains in all your squatting movements (i.e. back squats, front squats, thrusters).
https://www.instagram.com/p/BZFMk9wAShI/?hl=en&taken-by=fikowski
Snatch Pulls
Essential for technique and strength, without these, you cannot get enough mileage on the correct positions for it to carry over into your snatch! Pulls that emphasise control, with a shrug with the shoulders and up onto the toes. Just snatching to improve your snatch is like learning to drive a car under race conditions, you really need some quiet time to work just on control and movement patterns.
Many beginners shy away from pulls often because they do not understand the purpose, nor feel the effect. Pulls do not make you feel like you will snatch the weight because you and the bar are not moving like in a full snatch, but have no fear, they will help your snatch. I recommend five sets of 3 repetitions +10kg more than your best snatch.
https://www.instagram.com/p/BYudFlrg2V4/?hl=en&taken-by=fikowski
Banded Clean Pulls
The clean pull is the most common clean-related strength exercise. It is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean.
https://www.instagram.com/p/BSzZ168g3uP/?taken-by=fikowski
Check out this tutorial to help you improve your technique for the clean pull.
