Deep Dive: Upper Pulling 101 | J.R. Howell

The Sevan Podcast

Sevan Matossian

Crossfit Games, News Commentary, Sevan Matossian, News, Self-improvement, Education, Mma, Fitness, Health & Fitness, Health, Athletes, Interview, Ufc, Crossfit Athletes, Crossfit

4.6 • 709 Ratings

🗓️ 18 May 2025

⏱️ 32 minutes

🔗️ Recording | iTunes | RSS

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Summary

J.R. Howell, creator of upper pulling, lays out the secrets behind the movement pattern for Brad Assaraf. JR'S 3-STEP PLAN TO IMPROVE UPPER BODY PULLING: 1. Do some form of strict pulling 3x per week. 2. Perform a minimum of 50 reps (ideally 100) in each of those 3 sessions. 3. Include one externally loaded variation (row with barbell or dumbbell), one pull-up variation (weighted, bodyweight, band-assisted, negatives), and one horizontal variation (ring row, body row). Support the show Partn...

Transcript

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0:00.0	Bam, we're live.
0:02.5	Another deep dive.
0:04.7	This time with J.R. Howell, round two.
0:06.8	I think it's been like a month since I had you on.
0:08.5	Thanks for coming on, J.R.
0:10.1	There you're welcome.
0:11.4	We are talking all things upper pulling in CrossFit today.
0:14.5	So week two of movement series, last week talked about squatting with bryson and today upper pulling the jr yr why jr well
0:28.3	here's my my timeline of knowledge about you and upper pulling jr one i knew you had a pro you had a
0:37.0	self-proclaimed programming bias toward upper
0:40.1	pulling. And I thought that's all it was. And then a few months ago, Angelo on a show
0:46.6	mentioned how good you are at upper pulling. I was, oh, it's not just a bias. He's a really
0:52.0	strong upper puller. And then I saw your birthday workout, which was a 40-minute e-mom, and every minute had
0:59.5	a legless rope climb.
1:00.6	Is that correct?
1:01.8	Yeah.
1:02.3	With interference.
1:03.2	There was like handstand push-up stuff and the sled push maybe, something like that.
1:07.9	And then the Kill Taylor workouts, legless rope climbs.
1:14.3	I can't remember if it was 50 for time or a seven-minute am wrap.
1:18.1	Yeah, it was the Amrap.
1:19.1	And then way back when like, I don't even think it was called Kill Taylor back then,
	...

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