Does hard pulling train legs Which kind of hard pulling to do to train legs

1 Hard pulling to train legs

Hard pulling can train legs, but also the main training to train legs.

The hard pull is a movement that relies on the active force of the gluteus maximus and hamstrings, and the stabilizing conduction of the back muscles to pull the barbell up. Lower limb thigh muscles and gluteal muscles, is the engine of hard pulling, many fitness people will also be hard pulling as the main training of the legs to practice. Therefore, hard pulling can definitely work the legs.

2 Which kind of hard pull for legs

There are many forms of hard pull, besides the flexed leg hard pull (traditional hard pull), which is the hard pull that is usually done the most, there are also the Romanian hard pull, the sumo hard pull, and the straight leg hard pull. The best way to train your legs is, of course, the straight leg pull.

Straight leg pulls are performed with no bending of the knee as you bend the body forward, keeping the entire leg straight. Compared to the bent-leg pull, the straight-leg pull maximizes the stretch of the hamstrings, which increases the stimulation of the hamstrings and therefore works the legs better.

3 How to do the pull-up

A better straight leg pull-up is as follows:

1. Stand with your feet a little wider than shoulder width apart in the middle of the barbell, as close to the barbell as possible. The toes point slightly outward. The shins should be close to or lightly affixed to the bar. Straighten your legs and hold the barbell with your hands, shoulder-width apart.

2. Pull the weight off the floor and keep your legs straight at all times. The center of gravity is placed on the heel, imagine the force of the heel stomping on the ground to lift the barbell.

3. Slowly lower the dumbbells with power control, don't lower them suddenly, or you will lose the training effect and get injured easily.

Note: Throughout the exercise, the core of the waist and abdomen must be tightened, chest up, shoulder blades tightened.

4 hard pulling training legs how much to do at a time

hard pulling is strength training, strength training requirements are large weight, multi-group, low number of times, high density. Therefore, hard pull training can do 8-12 per group, do 3-5 groups, and the rest between groups is controlled within 1 minute.