What if I can't pull hard? What points can you teach me to pull hard?

When it comes to hard pulling, everyone thinks it's a simple action to pull a heavy object from the ground, but it's not exactly like this. Today, we will explain this movement in a series of details, to see what is the secret of the movement as the king of strength, and to see what the correct action essentials should be.

When we increase our weight, we should stand in the center of the barbell with our feet slightly outward and our shoulders close to the same width before going to the barbell. From the side, the position of the bar falls in the center of the sole of the foot, close to the tibia. As for whether it is close to the tibia, many people have different opinions, but our suggestion is not to stick it too tightly, because the long-term friction between the barbell and our skin will cause skin bleeding and injury, causing infection. This stance is for strength.

Point one: grip method

Basically, a good grip will be shoulder width and perpendicular to the ground, which can make your trapezius muscle, scapula and your elbow and wrist in the most natural state of relaxation and neutrality. There are three main grip methods, namely, double forehand grip, forehand grip and lock grip (hook grip).

The advantage of double forehand grip is that the stress on both sides is relatively uniform and it is not easy to cause shaking when lifting the bar. Because of long-term training, it will not cause the imbalance of muscle strength between the left and right sides, but the usual disadvantage is that the grip strength of the double forehand grip is not as good as the other two grip methods.

The advantage of positive and negative grip is that it can quickly improve our grip strength, and it can often play the role of a booster belt, but there is a disadvantage that long-term training like this will cause great differences between the left and right muscles.

Lock grip is something that some senior coaches or weightlifting team members like to use. It requires us to stick our thumb on the barbell and wrap our thumb with our forefinger and middle finger, but this kind of training is not recommended by novices and is difficult.

Key point 2: spine

The second problem is that your spine extends all the way to the cervical vertebra and remains in the most neutral state. When you keep in a good position, your chest will naturally protrude slightly.

Don't deliberately do a chest-lifting action. Many people suddenly chest out when they exert themselves. This is a very bad behavior. If you have formed this habit, please be sure to get rid of it.

Key point 3: excessive arch of the round back

When doing hard pulling, as long as the scapula is naturally put down, just like the picture above (right), the upper back will present a natural arc, instead of a staggered back like the picture above (left).

Key point 4: Station distance

Generally speaking, the suggestion is shoulder width, and the soles of feet need abduction, so that more adductor and gluteus maximus can participate in hard pulling, and the position of knees is parallel to the range of abduction feet.

Key point five: start.

If you like watching videos, you must have seen many experts do different moves before pulling hard. For example, Eddie Hao, the world's first strongman, likes to roll the barbell from the past to his side when he is pulling hard, and then his ass sits very low before he starts to pull hard; Another world-class weightlifter, Dan Green, likes to pull the barbell several times before he really starts to pull hard.

In fact, this is because every expert is too familiar with his body and has developed a habit to ensure that his body can be nervous enough before hard pulling. Only in this way can you concentrate on one action.

Point 6: breech position

Many people don't know whether it should be high or low, which is a problem that puzzles many people. First, let's explain the difference between the trunk. Theoretically, people with short trunk and long hands will have lower breech position, while people with long trunk will have higher breech position, but there are also individual differences, which is a topic based on people with different bodies.

Theoretically, the closer to neutrality, the better for us to start hard pulling, but there are still many people who like to start hard pulling in a way that is not suitable for them.

And we suggest that no matter what your body structure is, when you don't know what is best for you, you should try to lower your breech position, because high breech position often hurts you and is also the chief culprit of many people's waist muscle injuries.

These are the six main points of hard drawing. If your hard pull is not perfect, start from the first point, compare it with your own hard pull, see what the difference is, and correct it in time. Only by constantly improving your movements and understanding your body, your movements and your figure will your strength get better and better. Hard pulling is a good action and must be used reasonably. I believe you can take the action of the king of power.