The Power of Pulling - Pilates Bound

The Power of Pulling

Source: https://www.shutterstock.com

All we actually have is our body and its muscles that allow us to be under our own power. ~ Allegra Kent

As much as we need to be able to push as far as a functional movement pattern goes, we also need the opposite action of a pull. Let’s explore the pull this month as we continue our series of functional fitness movements for an aging population. How strong is your pull? How well do you connect your arms to your back?

What Is Pulling?

Pulling is any movement where you draw something toward you. This might mean sliding a heavy door open, tugging a stubborn drawer, rowing an oar, holding back a child or a dog, or drawing a resistance band back in class. In Pilates, pulling often looks like rows, strap work, or controlled mat movements where your arms and back create strength against resistance.

What is the purpose of Pulling?

The purpose of pulling is to strengthen the muscles that keep us upright and balanced—especially the back, shoulders, arms, and core. Pulling directly counteracts the “forward slump” created by hours of sitting, typing, reading, driving, or scrolling. Its purpose is simple but vital: restoring balance in the body so we can move through life with more ease and less strain.

How does Pulling benefit us?

Improved posture: Strong back muscles pull the shoulders into alignment.
Reduced pain: A stable upper body lessens neck and shoulder tension.
Everyday strength: From opening jars to carrying groceries, pulling makes daily tasks easier.
Better balance: Pulling stabilizes the spine, helping prevent falls and improving confidence.
Healthy aging: Pulling strength supports independence by keeping grip, shoulders, and posture strong.

What is the proper form for Pulling?

Form is everything in Pilates. In pulling, proper form means:

Neutral spine: Sitting or standing tall, not hunched forward.
Shoulder stability: Drawing shoulder blades down the back, not shrugging up toward the ears.
Core engagement: Pulling from the center, not just the arms.
Even movement: Both sides working equally, without twisting or compensating.

What are we looking for?

We’re looking for smooth, controlled movement—no jerking, straining, or over-gripping. The arms move, but the power originates from the back and core. The chest stays open, breath flows, and the body feels lengthened rather than compressed.

How do you know if you’re Pulling correctly?

You’ll know you’re pulling correctly if:

You feel the work in your back and core, not just your arms.
Your neck and shoulders stay relaxed instead of tense.
The movement feels strong but sustainable, without pinching or pain.
You finish the exercise feeling taller and more open across the chest.

Can you tell if your Pulling form needs to be reset?

Look out for when:

The shoulders creep up: Tension shifts into the neck instead of the back.
The chest collapses: A rounded spine robs you of strength and can strain the lower back.
The arms do all the work: Forgetting to engage the core and back means the movement is less effective.
Speed takes over: Jerking or rushing through pulls risks injury and bypasses the control Pilates is built on.

The key is to slow down, reset your posture, and let the larger back muscles take the lead.

Some Pilates Exercises That Incorporate Pulling Movements

On the Mat:

Resistance Band Rows: Anchor the band, sit tall, and draw elbows back.
Swimming: Alternating arm and leg lifts build back-body strength.
Double Leg Stretch (arms pulling back): Reinforces pulling from the center.

On the Reformer:

Rowing Series: Classic pulling strength with straps, training posture and back.
Pulling Straps (on the long box): Builds strong, open shoulders and upper back.
Kneeling Arm Circles: Challenges pulling power while engaging balance and core stability.

Final Word

Pulling may not sound glamorous, but it’s essential. Every time you strengthen this movement, you’re not just “working out”—you’re training for real life. You’re making it easier to garden, travel, play with your grandkids, or just sit comfortably at your desk.

Ignoring pulling may lead to weakness, poor posture, and discomfort. Practicing it means freedom, independence, and strength for years to come.

Pilates is more than core strength—it’s a system designed to support every movement of daily life. By training pulling, you’ll restore balance, improve posture, and future-proof your independence. This is important for functional longevity, especially as we live longer as a population. It’s about living longer in a way that allows us to stay active, engaged, and healthy for a longer period. Our independence and ability to have a good time is essential to living well.