Barbell hard pull standard action

The barbell hard pull is divided into barbell flexion hard pull and barbell straight leg hard pull, usually we say hard pull means flexion hard pull, the two movements are slightly different. Today is mainly to analyze and illustrate these two movements.

The barbell flexion hard pull illustration

Target exercise parts.

Vertical spine muscle, gluteus maximus

Action process.

Step 1: Stand with your feet in a figure of eight, place the barbell in front of your body, bend your knees and bend over, hold the barbell with both hands, the distance between your grip and shoulder width or slightly wider, lift your head slightly, tense your chest and back, tilt your hips, and tilt your upper body forward about 45 degrees. Step 2: leg muscles hard knee lift the bell, pull to the highest point, shoulders as far as possible to abduct, head up and chest up, stagnant for 3 seconds. Step 3: bend the knees slowly and slowly descend to restore.

Movement essentials.

Lower the barbell process, keep your back straight, the more the barbell is lowered to the bottom, the hips should slowly move backwards to keep the barbell always close to the body in the process, when the barbell is lowered beyond the knees, the hips need to sink slightly, the knee joint slightly forward, the barbell always close to the feet. Sinking the hips prevents the hamstrings from being overly involved in the movement because we need to put more energy into the muscles of the back. The knees are slightly forward to stabilize the balance of the body, and if the hips are sinking while the calves are always kept in a standard flat straight line, then the person's center of gravity will lose balance backwards and cause the movement to become distorted. Never shrug your shoulders, otherwise the trapezius muscle will be overly involved in the action, and not overly relaxed, or it will lead to strain.

barbell straight leg pull illustration

Target exercise parts.

Biceps femoris, gluteus maximus

Action process.

Step 1: Stand with your feet open, slightly narrower than your shoulders, bend your body forward, do not bend your knees. Both hands with a positive grip bar, grip distance of the same shoulder width hanging in front of the body, can also double grip a pair of dumbbells, do not lower the head. Step 2: Straight knees bend forward until the upper body is parallel to the ground, then the lower back muscles contract with force, the spine is straightened and the barbell is pulled up into the starting position. Lift the bell and restore the process of waist to tense, do not contain the chest bow waist.

Action essentials.

During the lowering of the barbell, the back is kept flat, the hips are slightly cocked back, the legs are kept slightly bent, the joints are not locked, try to stretch the hamstrings, when the dumbbell is lowered to the lowest point, the hips do not need to sink, the knees do not need to be forward, try to stretch the muscle groups more substantially. Pull the barbell upwards, at this point you can feel a strong contraction of the hamstrings, at least you need to sense the intention to experience this feeling, slowly pull up the load, at the highest point, do not stand completely straight, and do not contract your back, just feel the muscles stop at the limit point of force, no need to do extra muscle contraction, slowly lower the barbell again, always keep the continuous tension of the muscles during the movement, do not Let the muscles have half a chance to breathe.

Warm Tips

If you have back pain after the exercise, stop the exercise and seek medical attention to see if you have a lumbar disc herniation.