How to pull hard 3 ways to pull hard

Catalog Method 1: Preparing for a barbell hard pull 1, Prepare the barbell. 2, Stand in position. 3, Squat. Method 2: Using a barbell for a hard pull 1.Grab the barbell.2.Get your hips and thighs in position.3.Keep your back straight and look straight ahead.4.Lift the barbell.5.Lower the barbell.6.Lower the barbell.7.Lower the barbell.8.Lower the barbell.9.Lower the barbell.10.Lower the barbell. The hardlift (deadlift) is a great compound workout that works the quads, posterior femurs, gluteals, lower back, and front arms-not to mention that you'll feel as fierce as a beast while you're hardlifting. However, failing to pull hard properly can lead to serious injuries like a prolapsed disc. The following steps are the proper way to become a modern day Hercules through hard pulling.

Method 1: Prepare the barbell for a hard pull

1. Prepare the barbell. Place the barbell on the floor and increase the weight according to your strength and fitness level. If it's your first go at hard pulling a barbell, start lightly. It's easy to add weight later. Before you test your strength level, strike a perfect pose. You can start practicing with a 2.25kg barbell.

2. Stand in a good position. Stand in front of the barbell with your feet about a shoulder width apart. The thumbs of your feet are just below the barbell, and your toes are pointing forward, or slightly outward. Having your feet slightly outward will give you more balance.

3. Squats. Keeping your back straight, bend your knees so you can sit leaning back. It's important to bend from the hips, not the waist.

Method 2: Use a barbell hard pull

1. Grab the barbell. You should get close enough to the barbell to gently grab it with your hands, which are a little wider than shoulder width apart and should be on the outside of your legs. You should keep your arms straight. Although you can use any grip that is comfortable for you, a forward and reverse grip is best. The palm of one hand faces you and the palm of the other hand is away from you. This will stabilize the barbell, and if you have both palms facing opposite directions, the barbell is likely to come off, especially if you're new to gripping the bar.

Many athletes in the Olympic weightlifting program use a lockout grip, which is safer but can be painful at first. It's similar to the forehand lift, except for one thing: the thumb is on top of the other fingers, and it's the opposite with the lockout grip.

Simply reversing the grip is not recommended, and it can lead to rupture of the biceps muscle and the tendon that attaches to it, especially if the elbow joint doesn't have good elasticity.

2. Get your hips and thighs in position. Lower your hips so that your thigh's are parallel to the ground and the lower part of your calf is perpendicular to the ground. The angle between your foot and calf should be nearly 90 degrees. Notice in the attached photo that your thighs are parallel to the ground, but your back is not yet in position (it should be straight).

3. Keep your back straight and your eyes forward. Don't throw off the balance of your back and don't bend your tailbone. To keep your back straight, keep your head and back in a straight line and look straight ahead.

4. Lift the barbell. Lift your hips and shoulders at a fixed rate, without bending your back during this standing up process. Tighten your muscles during the hard pull again. You should lift the barbell straight up and the barbell should be very close to your body, as if you were stomping off the ground. Let the barbell hang in front of your hips and don't try to lift it higher. Use your hamstring strength to pull hard. You have more strength and better balance in your legs compared to your arms. By doing this, you are able to reduce your chances of injury.

5. Lower the barbell. Keeping your back straight, return the barbell to the starting position, keeping the process under your control. Lower your hips as if you were going to sit in a chair, but keep your head up. Do not bend your back or tailbone.