Plane Pull

The Plane Pull is one of the most awe-inspiring and physically demanding events in Strongman competitions. Athletes harness themselves to a massive airplane and pull it along a tarmac, testing their raw power, endurance, and mental determination. The sheer size and weight of the plane make this event a true spectacle of human strength and resilience.

Event Description

The Plane Pull involves towing a large aircraft, such as a passenger jet or cargo plane, over a set distance using a harness and, in some cases, a rope for additional leverage. With weights often exceeding 100,000 lbs, athletes must generate immense force to overcome the plane’s inertia and keep it moving. The event emphasizes total-body strength, cardiovascular endurance, and mental grit.

Equipment Specifications

Implements and Setup

Plane: Aircraft used typically range from smaller cargo planes to full-sized passenger jets, with weights varying based on competition specifications but often exceeding 100,000 lbs.
Harness: A heavy-duty, padded harness is worn by the athlete to distribute the load evenly across the shoulders and upper body.
Rope: A long, thick rope is often provided to allow athletes to pull with their hands for additional leverage.

Additional Specifications

Chalk is allowed to improve grip.
Gloves, belts, knee sleeves, and elbow sleeves are typically permitted.
Footwear with excellent grip, such as cleats or specialized shoes, is recommended.

Rules and Execution

Objective

Pull the plane over a designated distance (e.g., 20–30 meters) as quickly as possible or within a time limit.

Step-by-Step Execution

Setup:
- Secure the harness tightly around your upper body and shoulders. Position yourself in front of the plane, ensuring the rope (if used) is within easy reach.
Initial Pull:
- Generate a powerful drive from your legs to overcome the plane’s initial inertia. Use your arms to pull on the rope (if allowed) to assist in starting the movement.
Maintain Momentum:
- Lean forward into the harness, staying low to maximize force application, and maintain a steady stride to keep the plane moving.
Finish the Pull:
- Continue pulling until the plane crosses the finish line. Time stops when the entire plane clears the line or when the judge signals completion.

Good Pull Criteria

The plane must travel the full designated distance.
Athletes must maintain control and avoid losing balance or stopping during the pull.
Completion is judged based on time or distance, depending on the competition format.

Prohibited Practices

Letting the plane roll backward during the pull.
Using unauthorized equipment or grip aids.
Violating competition-specific safety or performance rules.

Primary Muscles Worked

The Plane Pull primarily targets:

Legs (Quads, Hamstrings, Glutes): For powerful strides to generate forward momentum.
Back (Lats, Erector Spinae): For pulling and stabilizing during the rope phase.
Core: For balance and efficient power transfer.
Arms and Shoulders: For pulling the rope and maintaining tension.

Training Tips

Develop Explosive Leg Strength: Incorporate sled pushes, heavy lunges, and squats to build lower body power.
Enhance Grip Strength: Use farmer’s carries and rope pulls to prepare for the hand-over-hand pulling phase.
Boost Endurance: Add long sled drags or hill sprints to improve cardiovascular conditioning.
Practice Body Positioning: Work on maintaining a low, forward-leaning stance to maximize pulling efficiency.

Common Mistakes to Avoid

Inefficient Starting Pull: Failing to generate enough initial power can stall momentum.
Poor Body Position: Standing too upright reduces force application and increases strain.
Uneven Stride: Irregular steps waste energy and reduce efficiency.
Neglecting Grip Training: Weak grip can make the rope phase unnecessarily difficult.

Variations and Alternatives

Truck Pull: Practice with smaller vehicles to refine technique and build confidence.
Sled Drag: Use a weighted sled to simulate the pulling mechanics of a plane pull.
Hand-over-Hand Rope Pull: Focus on rope-pulling drills to enhance grip strength and upper body power.

Scoring and Formats

Timed Event: Complete the designated distance in the shortest time possible.
Distance Challenge: Pull the plane as far as possible within a time limit.
Weight Challenge: Compete to move the heaviest plane over a short distance.

Historical Context and Modern Implementation

The Plane Pull has become one of the most dramatic and iconic events in Strongman competitions, often featured as a grand finale. The event’s origins lie in demonstrations of human strength, where competitors would pull heavy loads to captivate audiences. Modern Plane Pulls use larger and heavier aircraft, requiring athletes to showcase unparalleled power and resilience.

Real-Life Applications

Training for the Plane Pull builds full-body strength, endurance, and mental toughness. These attributes translate to improved performance in other Strongman events and real-world tasks involving heavy pulling or dragging motions.

Conclusion

The Plane Pull is a legendary Strongman event that tests the limits of human strength, endurance, and determination. Its sheer intensity and visual appeal make it a highlight of any competition. Mastering the Plane Pull builds unparalleled power and grit, solidifying its place as one of the ultimate challenges in Strongman training.