What's the best way to get the right progression technique to easily push your limits when doing hard pulls?

The movement I'm here to introduce to you today is the hard pull. Because last time I wrote a hard pull tutorial some friends feedback that:

Traditional pull and sumo pull each step of the notes are very clear, each step is also with a picture, through a lot of practice has developed a good habit of action.

But what to do when the weight of the hard pull never grows?

So today I'm going to tell you how to improve your hard pulling weight, how to help you grow more muscle.

The traditional pull, although one of the most common methods of hard pulling, this position is actually the most difficult to master.

The first one is the standing posture: I do not care whether it is in the time of punching the limit or the usual training, I will be feet wider than shoulder width, because this will allow me to better power

Your knees and feet should be facing straight ahead. This is because your hands and legs won't touch each other when you start the bar.

If you stand too wide apart, your legs will touch your biceps when you start the bar, which could cause you to sway during the movement and risk injury.

The second thing is: your hands must be relaxed and down, and your arms should not be strong when you pull up the barbell. I've seen countless newbies rely on their arms to lift the barbell during a hard pull.

You should know that the hands hang down normally on the outside of the knees, it just plays a role in supporting the barbell, not to force.

The third thing is: your spine has to be straight, and your back can't bend as you pull the barbell up. If it bends you're bound to get hurt, and this is the point at which the editor's back injury was caused. (The picture below shows the wrong demonstration)

If you can't do the correct starting movement, then you have to familiarize yourself with the movement by practicing a lot of small weights to get used to the position.

The health and safety of your body is the most important thing. (Pictured below is a proper demonstration)

For many people, it's not really flexibility or mobility that makes their backs bend. Rather, it's the distance between the barbell and the calves.

If the barbell is too far away from your calves, then you're definitely going to have a hip lift and a forward shoulder swing when you start,

and the hip lift or forward shoulder swing will cause you to arch your back for the next pull. And if it's a serious problem, it can cause you to shift your center of gravity forward and fall forward when you start.

Everyone can try these wrong moves with an empty bar to get a good understanding and find the essentials of the right move.

You should lean the barbell toward your calves and remind yourself to keep your back straight as you pull.

The fourth point is actually a bit of a trick, not a movement point. It's also something the gods taught me and shared.

Many people may also know that the locking grip: the palms of the hands on the barbell, let the thumb first grip the barbell, index finger and the remaining four fingers on the thumb.

This way the grip will be firmer, and you can also use a forward and reverse grip to give yourself better power.

Many people use this grip when they're pushing their limits or when they're running out of steam to get a few more reps in.

It's a grip where one hand is held squarely and the other hand is held palm out. It's called a forward and backward grip, and it's usually the opposite of the dominant or strong hand.

But it's necessary to do this if you're a beginner or just starting out in hard pulling training, because such a labor-saving method won't do you much good at the beginning of your training.

It's better to build a solid foundation first. After you have mastered all of these techniques, it is a standard hard pull.

And when you've been training steadily like this for a while, your leg muscles and back muscles will grow. Naturally, you'll be able to pull bigger weights.