Essentials of hard pulling action

In the standard hard pull action, it is divided into three different stages:

First: the preparation stage

Stand with your feet shoulder width apart, and put the barbell on the shin of the calf, that is, let the barbell stick to the calf.

Bend your hips and lean down so that your shoulders are directly above the barbell bar, your hands are outside your knees, and you can hold the barbell shoulder width.

Keep your back straight, in a straight line from your head to your hips, and put your shoulder blades back.

Second: the action stage.

The waist, back, legs and buttocks are tightened, which makes the body enter a state of tension before hard pulling.

Tighten the leg muscles, push the heel to the ground, tighten the buttocks, and make the barbell pull up close to the body.

When the barbell is lifted to the knee, with the hip exerting force, the hip joint will clamp the hip forward at the same time, and the barbell will be pulled up until the body is upright, the shoulders are backward and downward, and the back is straight.

Third: the decentralization process

Keep the lower leg still, and bend the buttocks downward, so that the barbell moves below the thigh.

Down until the barbell exceeds the knee, bend your knees and restore the barbell along the calf.