Pulling Movements

Foundational Movement #6

Pulling-based movements involve actions where force is applied toward the body to bring an object closer or resist an external force. These movements engage various muscle groups, joint complexes, and coordination patterns. Here's an overview of the biomechanics of pulling-based movements:

Starting Position: Pulling-based movements typically start with a stable base of support, often standing or in positions that allow a strong grip. The spine is generally maintained in a neutral alignment to provide a solid foundation for force generation.

Force Generation: Pulling-based movements predominantly engage the muscles of the upper body, particularly the muscles of the back (latissimus dorsi, rhomboids, trapezius), biceps, and forearm muscles. The lower body and core muscles play a supportive role, providing stability and transmitting force from the ground up.

Shoulder Joint Mechanics: During pulling-based movements, the shoulder joint undergoes motions such as adduction (bringing the arm toward the body), extension (pulling the arm backward), and internal rotation. The complex coordination of the glenohumeral joint and scapulothoracic joint facilitates these movements for effective force generation.

Elbow Joint Mechanics: The elbow joint primarily performs flexion (bending) during pulling movements, such as when the arm is bent to bring an object closer to the body.

Wrist and Hand Mechanics: The wrists and hands play a significant role in providing a secure grip on the object being pulled. Proper wrist alignment and grip strength are crucial for efficient force transmission.

Legs and Core Involvement: While pulling mainly engages the upper body, the lower body and core contribute to overall stability and force transfer. The legs provide a foundation for generating force, and the core stabilizes the trunk, aiding in energy transfer.

Breathing: Coordinating breathing with the movement is important. Exhaling during the exertion phase (when pulling) can help stabilize the core and optimize force generation.