Straighten and locking of traditional hard-drawn top knee

Hard pull, one of the three major weightlifting events, has the same status as squat and bench press, but it is rarely used in the gym.

Some people love it, love its efficacy-almost all muscles can be trained, however, some people hate its pain-hurting the lower back and affecting the training plan.

Back training? Exercise your legs? I'm telling you, practice everywhere

Back: During the whole process, lower back muscles (such as erector spinae) have been tightening and contracting equidistantly. Before peak locking, upper back muscles (such as latissimus dorsi) contract hard.

Hip: gluteus maximus and related muscles. From the hip lifting stage to the hip locking stage, the hips continue to contract, and at the peak position, the hips tighten to the extreme.

Leg: Hard pulling, like squatting, exercises almost all the muscles of the leg. In the lifting stage, the quadriceps femoris on the front side of the leg contracts, and the pelvis tilts back and forth before reaching the peak, which stimulates the biceps femoris to grow its head.

Arm: Holding a barbell, many people who do hard stretching will feel so exhausted that they can't hold their hands at last. There is no doubt about arm exercise, especially forearm flexors.

Shoulder and trapezius muscle: under the traction of barbell, the upper parts of deltoid muscle and trapezius muscle will also be stimulated accordingly, and the middle and lower parts of trapezius muscle will also be stimulated correspondingly when they are pulled on the scapula.

Hard pulling is also a highly technical action. Incorrect movements can cause low back pain, dislocation of spine, back injury, strain of trapezius muscle and biceps brachii. Therefore, more people talk about the color change of hard pull, and even never touch hard pull again.

From bottom to top, put your hands together, hold the barbell and hold it tightly. When it is heavy, you can hold it with one hand and the other hand backwards.

To some extent, the hard pull is the hip flexion of the foot on the ground, just adding a heavy object. Therefore, the body posture has always been the same hip flexion, keeping the back straight and keeping the back of the head, thoracic vertebrae and sacrum in a straight line, which is what we call the natural physiological curvature of the spine.

Stand with your feet apart, with the most easy-to-force station distance (that is, the most comfortable station distance for taking off in situ), spread your toes slightly outward, and put the barbell bar in the middle of your whole foot. Knees are slightly bent, hips are sharply bent, so that the tibia touches the barbell, chest is lifted and abdomen is closed, the back is straight, arms are naturally straight, hands are folded to hold the barbell, and the inside of elbow is close to the knee to prevent knee adduction. Visually, at the position about 10 step ahead, the shoulder is higher than the hip, the hip is higher than the knee, the barbell bar is directly below the scapula, and the arm is slightly tilted away from the ground.

It is important to keep your back straight during the pulling phase. Before we start to stand up, we need to mobilize all our muscles and make them nervous. Step one, straighten your knees and let the barbell pull up along our tibia. When the barbell reaches our knee position, the knee has basically let go of the barbell track. Step 2, accelerate the knee and hip extension, and pull the barbell to an upright position. The third step is to add chest lifting to the upright posture to stimulate our upper back, and be careful not to lean up and back to avoid waist injury.

Contrary to standing, in the process of hard pulling, you need to bend your hips first, move your hips backwards, and then bend your knees to the ground when the barbell drops to your knees. Control the trajectory of the barbell in the lowering process, so as to avoid the barbell from winding on the knee due to premature knee bending, but the trajectory is not in a straight line.