There is a lot of much deserved attention given to plyometrics for improving sports performance. There’s plenty of jumps (box jumps, broad jumps, push offs, tuck jumps etc.) and pushes (bounce push-ups, medicine ball passes and throws), but what about plyometric pulls? One of the most sport specific movements in grappling is pulling, so pulls should not be neglected. Cleans, high pulls and snatches provide athletes with explosive movements, but the barbell pop-up is not typically seen that much on strength and conditioning programs. It’s an easy, safe and effective exercise for developing explosiveness in your pulls, which is important in all forms of grappling.