How to keep your back straight in hard pulling The dangers of not keeping your back straight

1 How to keep your back straight in hard pulling Chest out and stomach in

Chest out is the best and most direct way to solve the problem of back bending, and at the same time to tighten the abdomen to prevent the waist from arching.

Long pole assisted hard pull

Put a long pole on your back, and keep the back of your head, thoracic spine, and sacrum all the way from the pole when doing hard pulls. This practice ensures that you can keep your back straight all the way through the exercise.

Pay attention to the position of power

Doing hard pulls is not actually pulling, but lifting, which requires us to use the hips and thighs to power, like lifting weights to lift, rather than using the waist to power, pulling it up, the waist just to play a role in maintaining the stability of the torso, to ensure the role of power transmission.

2 How to work on straightening the back in a hard pull

If you want to work on straightening the back in a hard pull, then you can start by learning to flex and extend the hips.

The basic move

Hip flexion and extension is the basic and most important move in the hard pull, which involves straightening your back in a standing position, bending down, and then returning from the bent position to a standing position.

1. The whole process of the knee can not exceed the toes, the calf part of the best to remain motionless;

2. The center of gravity on the heel, the whole process of the heel can not leave the ground.

3. Hips upward.

Training method

At the beginning of the exercise, you can do hip flexion and extension exercises with your bare hands until you are familiar with and master the practice, and then hold the barbell bar without a barbell to do hip flexion and extension exercises, and then finally get on the barbell to do hard pulling exercises.

3 Hazards of hard pulling the back is not straight Arched back hard pulling

Arched back hard pulling

Arched back hard pulling, the spine will be curved, at this time, the force will be transferred to the spine, give the spine very big pressure, lumbar intervertebral discs will be squeezed, which will cause lumbar intervertebral disc herniation.

Practice Requirements: 1. Lift the chest is the most effective and direct way to prevent arching the waist; 2. shoulders back spread, do not squeeze the shoulder girdle as in the deep squat, to sink the shoulders back spread; 3. improve hip flexibility, sedentary caused by the short biceps femoris will be on your pelvis to produce tension, so that you are prone to arching the back, hard pulling before the appropriate activities of the hip joints.

Waist hyperextension

In order not to arch the waist for hard pulling, some people will excessively stretch the waist forward, which is also very unfavorable to the lumbar spine, and it is very easy to cause injury in hard pulling. You should rely on extending your knees, hips and squeezing your glutes to lock the weight out and not lean back at the highest point.

4 What to do if your back is not straight

Generally, there are two types of back injuries in hard pulling: muscle injuries and lumbar spine injuries, and muscle injuries are better, while lumbar spine injuries are much more troublesome.

Stop the exercise

Whether you have a muscle injury or a lumbar spine injury, the first thing you need to do is to stop the exercise immediately to avoid further injury.

Muscle injury treatment

1. Muscle strain can generally be in a short period of time to the cold compress ten minutes;

2. A day later to the recovery can be hot compresses and local massage;

3. The use of tincture of swelling and pain in the blood of the drug;

4. Can be used with breathable bandage on the injury to be wrapped;

5. bending over, and if the situation is serious, you need to consult a doctor.

Lumbar spine injury treatment

Long-term practice led to lumbar spine injury, or even lumbar disc herniation, then you need to go to the hospital for treatment, according to the doctor's advice exercise and life.