How to exercise the correct action of hard pulling

1 Basic action of hard drawing 1. Starting action: Stand with your legs as close as possible to the barbell, standing in the middle of the barbell, with the distance between your legs slightly wider than your shoulders. Toes point slightly to the outside. The tibia should be close to or lightly attached to the clock pole.

2. Pull the weight off the ground and continue to move upward until your legs are straight. Focus on the heel and imagine lifting the barbell on the heel.

3. Use strength control to slowly put down the dumbbell, and don't suddenly put it down, otherwise it will not only lose the training effect, but also be easily injured.

Note: Do not let your toes exceed your knees during the whole process.

2 Essentials 1: The main force point of hard pulling is the lower limbs, with gluteus maximus and hamstring as the leading forces and quadriceps femoris of knee joint as the auxiliary forces. However, some people pay too much attention to "pulling", so they will use the lower back erector spinae to pull the barbell, and the pressure on the lower back will multiply, resulting in a very high risk of injury.

Practice requirements: use hips and thighs, focus on heels and keep your back straight.

Note: 1. Stretch your knees and pull up the weight; 2. When the barbell is lifted to the knee joint height, the hip joint is pushed forward; 3. Lock the weight by squeezing the hip muscles as much as possible.

3 essentials 2: the starting breech position is appropriate. If the starting breech position is too high, it is difficult to use the knee extension force. Such a pair will exert its best strength, and the other pair will cause great waist pressure. In order to give full play to the strength of knee extension, you should lower the starting breech position.

Practice requirements: 1. The barbell bar is above the center of your feet; 2. The shoulder strap is directly above the barbell bar; 3. The tibia leans against the barbell bar.

4 essentials 3: if you can't bend your waist hard, your spine will bend. At this time, the force will be transferred to the spine, which will put great pressure on the spine and compress the lumbar intervertebral disc, resulting in lumbar disc herniation.

Practice requirements: 1. Holding out the chest is the best and most direct way to solve the back bending, and at the same time, the abdomen should be tightened to prevent the waist from arching. 2. You can put a long pole on your back, and keep the back of your head, thoracic vertebrae and sacrum away from the long pole when doing hard pulling. 3. the position of attention. In fact, hard pulling is not pulling, but lifting, which requires us to lift with our hips and thighs like weightlifting, instead of pulling with our waist. The waist only plays a role in maintaining the stability of the trunk and ensuring the transmission of strength.