Does hard pulling work the erector spinae muscles Benefits of exercising the erector spinae muscles

1 Do hard pulls work the erector spinae

Hard pulls work the erector spinae.

In the hard pull, although the legs and hips are as the engine, but the back needs a lot of power to maintain core stability, to ensure the rigidity of the upper body, the transmission of power, therefore, many people tend to pull the hard as the back training exercises. In particular, the exercise of the vertical spine muscles in the lower back is the most important. Therefore, the hard pull can exercise the vertical spine muscles, and the main exercise is also the vertical spine muscles.

2 What kind of pulling to do for the erector spinae

There are many forms of pulling, such as the bent-leg pull, the Romanian pull, the sumo pull, and the straight-leg pull. The best way to work the erector spinae is the flexed leg pull, which is the traditional form of hard pull.

In the bent-leg pull, the legs and back exert roughly 50/50, but in the Romanian pull and sumo pull, the legs exert much more than in the bent-leg pull. Straight-legged pulls, on the other hand, maximize the hamstring stretch and are the most effective for leg training. Therefore, choosing a workout that works the back better, i.e. the bent leg pull, will work the erector spinae better.

3 Benefits of Pulling the Vertebrae Maintaining Spinal Stability

The Vertebrae is a long muscle located at the back of the spine, and it plays a very critical role in maintaining the stability of the spine. It can keep the body straight, prevent accidental injury to the spine, and keep the spine stable. The erector spinae muscle can enhance the strength of the lumbar region, thus helping the recovery of lumbar spine disorders, and has a more obvious help for lumbar disc herniation.

Maintaining core stability

In sports, core strength often plays a very important role, whether it is push-ups, or pull-ups, need sufficient core strength to help the body to remain stable, and the erector spinae can play this role.

4 How to do a hard pull

The flexed-leg pulling action for the erector spinae muscles and the points of attention are as follows:

The action process

1. Both legs were standing in the middle of the barbell in a small external eight, the distance between the legs is slightly wider than the shoulder, as close as possible to the barbell. Bend your knees and hips and hold the barbell with both hands.

2. Pull the barbell off the ground until your legs are almost straight (not locked, slightly bent). With the weight on your heels, use leg and hip strength to lift the barbell.

3. Slowly lower the barbell, do not lower it suddenly, otherwise it is easy to get injured and also lose the training effect.

1. Throughout the exercise, the knee can not exceed the toes, the calf is almost perpendicular to the ground without moving, can be slightly tilted.

2. Throughout the exercise, the center of gravity is on the heel, and the heel cannot leave the ground.