Speed Pull

Speed Pull gif

About

Boost your power with explosive posterior chain moves.

How to Speed Pull

Starting Position

1. Place the barbell in front of your thighs and slightly bend your knees.

2. Lean your upper body slightly forward to prepare.

Proper Form

1. Push your feet strongly and quickly pull the barbell up.

2. Maintain the feeling of pulling vertically with your waist and back.

Breathing Technique

Exhale while lifting, and inhale while preparing.

Precautions

1. Don't lean the barbell too far back.

2. Keep your core engaged to avoid bending your waist.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Speed Pull Community

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Speed Pull Related Reading

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Myths Busted
Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis
Pre-workout coffee can sharpen focus and cut perceived effort — but drink it too late and it steals 45 minutes of sleep, per a 2023 meta-analysis of 24 studies.
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Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.
Numbers Don't Lie
Sets per workout is the only training variable that reliably predicts muscle growth.
Wondering how many sets per workout you actually need? The answer is simpler than you think — according to a 2020 meta-analysis of 111 studies.
Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.
What Actually Matters
Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.

Curious about a Triceps workout plan that includes the Speed Pull

Speed Pull Alternatives

Barbell Tricep Extension

One Arm Dumbbell KickBack

Speed Pull

About

How to Speed Pull

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Speed Pull Related Reading

Soreness is not a measure of muscle growth.

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Sets per workout is the only training variable that reliably predicts muscle growth.

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

Speed Pull Alternatives

Speed Pull

About

How to Speed Pull

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Speed Pull Related Reading

Soreness is not a measure of muscle growth.

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

Sets per workout is the only training variable that reliably predicts muscle growth.

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

Speed Pull Alternatives