How to hard pull and improve hard pull performance

1, deep squat and hard pull are two of the most practical strength training. Unlike the deep squat, hard pull training has always been a headache and is prone to injury. The excessive arching of the back can easily damage the lumbar spine and lumbar muscles. However, hard-pulling performance can be improved by practicing a movement that makes more sense from an exercise mechanics standpoint - the Hack Squat.

2. The Hack Squat described here is not a shoulder-supported squat using weighted equipment, but a traditional form using a barbell. Exercisers place the barbell on the floor behind them and squat with bent knees until their hands grip the bar. Straighten the legs while pulling the barbell up until the legs and lower back are straight.

3. Some of the technical errors that can easily occur during a hard pull can be overcome naturally during the Hack Squat. The standard hard-pulling movement calls for a knee-bending squat first, not a bent-over arch, which the Huck squat does naturally because you can't bend backward. The hard pull requires the barbell to be pulled up close to the body, rather than having a distance between the barbell and the body, which is also very natural for the Hack Squat. The hard pull requires the back to be straight at all times, not arched, which is almost impossible with the Hack Squat. Finally, the hard pull requires that leg strength be borrowed as much as possible to reduce the burden on the lower back, and the application of leg strength is natural and fluid in the Hack Squat.

4, hard pulling world record holder andy Bolton practiced both the use of weighted equipment shoulder support squat, but also the traditional barbell huck squat. He believes that both forms of the Hacker squat play an important role in his 1213-pound squat and 1003-pound hard pull. With the hard pull in particular, Andy notes that it's safer and more effective to train with the barbell Hack Squat instead of the hard pull in the off-season.