Is hard pulling mainly about practicing your back?

Can I practice my back by pulling hard?

Qiao cucumber

Published on 20 17-05-020

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Hard pull is a common exercise action in the gym, including leg bending hard pull, straight leg hard pull, Romanian hard pull, sumo hard pull and so on. And many people have exercise goals. For example, people who want to exercise their back muscles will want to know if hard pulling can exercise their back, so they can start to act.

Muscle exercise back muscle hard pull fitness exercise action.

1 Can I practice my back by drawing hard?

Of course.

Hard pulling can be said to be a full-body action, almost all muscles can be practiced, and naturally the back can also be practiced. Among them, bending legs and hard pulling have a better effect on back muscle exercise.

2 The correct way to practice hard back pulling

1. Stand with your feet in a figure of eight. Bend your knees before you put the barbell on. Hold the barbell with both hands, and the grip distance is about shoulder width or shoulder width. Raise your head slightly, hold out your chest, tighten your back, and tilt your hips. The upper body leans forward about 45 degrees.

2. Leg muscles stretch their knees and lift the bell to pause. Then slowly bend your knees and return. In order to improve the exercise effect, don't let the barbell touch the ground when kneeling;

3. When pulling to the highest point, try to abduct your shoulders, hold your head up and hold your chest, and pause for 3 seconds. Restore, repeat.

3. Is the hard back training effective?

The effect of hard back training is average.

For the average trainer, hard pulling is more of a training action of hips and legs, mainly hip joints. Its main force point is the back chain of the leg (hip and back of thigh), which only stimulates the back muscles to a certain extent, and the exercise effect is limited, especially the standard hard pull. The trajectory of the action is almost exactly the same as that of the standard squat, except that a barbell is held on the shoulder and a barbell is held on the hand.

4 matters needing attention in hard back training

1. The main function of the back muscles, especially the lower back muscles, is to maintain stability (protect the spine) and transmit strength, not to generate strength, so it is not suitable for the actual exertion process.

Before lifting heavy objects, you need to take a deep breath and psychologically "lock" your posture. Deep inhalation will increase abdominal pressure and stabilize the spine. You can hold your breath during the whole movement, exhale at the top of the movement and inhale again, or exhale when you put down the heavy object. Make sure your back is straight and your shoulders vibrate backwards.

3. Although the effect of hard back training is not very good, it can also play a certain role. If you cooperate with high-level pull-down, barbell bending and rowing and other back training actions, the effect will be better.

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