The standard action of hard pulling

Standard movements of the hard pull:

I. Stabilization of the body: the whole back is straight, the chest is spread and the abdomen is closed, and the core is taut. Head naturally relaxed, shoulder blades back. Both feet stirrups on the ground, hips up.

Second, the route of action: from bottom to top, pull the barbell up from the ground.

Third, the amplitude of the action: up to the torso upright, head, shoulders, hips, knees, ankles and the ground perpendicular to the ground, pay special attention to not have anterior pelvic tilt, lumbar hyperextension. Down to the barbell piece touching the ground.

Fourth, the angle of action: at the beginning of the action, the body is tilted forward, close to parallel to the ground, hip flexion, the formation of the hip angle, the knee joints at the same time bent, but do not bend too much. The legs are separated by the same width as the hips or slightly wider. Open your toes outward.

Fifth, the rhythm of the action: the rhythm of X-1-4 to complete the action. X represents the premise of the standard of action, as fast as possible to pull the barbell from the ground, 1 represents the stay of 1 second, 4 represents the process of devolution to be slow, the number of 4 seconds just touch the ground.

Sixth, breathing with: pull upward to exhale, downward to inhale.

Precautions for Hard Pulling

Back Posture:

Avoid overstretching of the lower back (reverse bowing), because the state of overstretching of the lower back is as bad as the state of bending of the lower back, and may even be worse. Hyperextension of the lumbar spine under weight-bearing conditions not only damages the lumbar discs, but also the intervertebral joints and peripheral nerve roots.

A mirror self-check:

Shoulder blades, barbell bar, and foot center point should be in the same vertical plane.

Grip:

Grip strength is crucial to the hard pull and works our grip better than other major training programs. This is a limiting factor for many trainers who have smaller hands, shorter fingers, or who rely too much on booster bands when training.

The opposite grip can lead to an uneven force on the shoulders, which for some can cause or exacerbate tendon problems in the biceps of the opposite grip. On top of that, the pull on the biceps is likely to give the lifter a tendency to push the barbell bar forward away from the center point of the foot on the side of the opposite grip.

Whether or not to use a booster band in a heavy formal set depends on the lifter's personal preference, his or her body's flexibility and his or her training goals. If you don't use booster bands for warm-up sets and are able to complete the largest possible weight sets in this manner, your grip strength will benefit greatly from this workout, as well as eliminating the reverse-grip side-shoulder issues that can come with the forehand and backhand grips.