PawBack or PullBack


  • Do it in front of a mirror to monitor body movement
  • Always return back to starting position at a controller manner, pause for a a second or two 😉


  • Practice proper running technique
  • Help improve leg turn over and reduce ground contact time
  • Keep good leg/knee alignment (do it in front of a mirror so you can monitor your form)


Beginner: Hold on to someone’s shoulder or a chair/pole (lightly) on supported leg for stability. Do the exercise at a controlled manner

Intermediate: Main posture without assistance, do the exercise at moderate speed on pawback

Advanced: Explode on pawback, maintain good posture and balance throughout

Increase resistance and/or move further from support beam as you get more comfortable and used to the movement pattern.