How can I enhance the hard pull? Increase strength?

Hard pulling is undoubtedly the most effective exercise to improve waist strength. Barbells can be used for hard pulling, rocking handle and straight handle barbells. Traditional hard pull refers to leg bending hard pull, except straight leg hard pull, but the focus of leg bending hard pull exercise is more inclined to waist erector spinae. Action essentials: 1. Stand with your feet in a figure of eight. Bend your knees before you put the barbell on. Hold the barbell with both hands about shoulder width or shoulder width. Raise your head slightly, hold your chest and waist, and tilt your hips. The upper body leans forward about 45 degrees. Leg muscles stretch hard, knees lift the bell, pause. Then slowly bend your knees and return. In order to improve the exercise effect, don't let the barbell touch the ground when bending your knees. When you reach the highest point, try to open your shoulders, hold your head high and stand still for 3 seconds. Restore, repeat. Note: 1. Pay attention to the difference between straight leg hard pull and bent leg hard pull: bent leg hard pull is the best way to exercise the lower back, while straight leg hard pull mainly exercises the biceps femoris.

2. The action is stable. When lifting barbells, you can't hold your chest, bow and waist. Keep your head up, keep your back tight, and keep your upper body tight at all times, otherwise it will easily damage your lumbar spine; Don't lean back when lifting the barbell to the extreme, always keep your mind behind your back. 3. The problem of the body's center of gravity is an easy mistake in hard pulling. It is often labor-saving to move the center of gravity backward, so that the muscles behind the hips and thighs can participate in more sports and share the endurance of the waist, which becomes the action of practicing legs. So be sure to shift your focus to your waist and lean forward slightly until you feel pressure on your waist.

4. Leg range: Don't straighten or bend your legs too much. If it is too straight, it will only exercise the back of the thigh. If it is too bent, it will become a squat and only exercise your legs. There is no specific standard for the specific bending degree. Generally, the legs are slightly bent and the waist feels obvious. 5. Foot spacing: When you start exercising, your feet should be as wide as your hips. With the improvement of training level and weight, your feet can be slightly spread out, which can reduce the pressure on your waist, start heavier weight and stimulate deeper muscles. 6. Description of grip method: In the past, many bodybuilders used the grip method of front and back, but now they tend to hold the barbell with both hands in front, because the front grip can better control the barbell to stabilize the body, and the front grip will lead to the rotation of the barbell and the distortion of the trunk, which is easy to cause waist injury.