What are the main points of straight leg hard pulling?
1. When the barbell is pulled up, the hamstring muscle will obviously contract strongly.
2. At the highest point, don't completely straighten your legs, don't lock your joints, and keep a slight bend to avoid excessive pressure on your knee joint.
When putting down the barbell, keep your back straight and don't bend. Turn your hips back slightly, keep your legs slightly bent, don't lock your joints, and straighten your hamstring muscles as much as possible.
When the barbell reaches the lowest point, the hips don't need to sink and the knees don't move forward.
What is the correct posture of straight leg hard pull?
Straighten your legs and keep your posture straight. First of all, before doing the straight leg hard pull, we should prepare the barbell, which is what we need in sports. At the beginning of the formal action, we spread our legs slightly narrower than our shoulders. Then we bent down to pick up the barbell. At this time, our hips are lifted. When we lift the barbell on the ground, our hips tend to lean back until we lift the barbell to a level parallel to the ground. Then we relax and put the barbell back in place. Note that in this process, our legs are not always bent, and our hands are positive.
Straight leg hard pull action process
1. The distance between your feet is narrower than your shoulders, and the barbell should be placed in front of you.
2. Bend forward slowly, with legs straight, knees not bent, and upper body almost parallel to the ground;
3. Hold the barbell with both hands, the grip distance is shoulder width, the muscles of the lower back are forcibly contracted, the spine is straightened forward, and the barbell is lifted;
4. Bend forward, straighten your legs, don't bend your knees, and don't include your chest and waist. Restore the barbell.
How to hold a barbell with straight legs?
In the past, many bodybuilders used to hold barbells with both hands. Now they tend to hold the barbell with both hands, because holding the barbell before and after can better control the barbell and stabilize the body, which will cause the barbell to rotate and twist the trunk, which is easy to cause waist injury. In order to fully stimulate the biceps femoris, stand parallel to the hip width. In order to improve the difficulty and strength, you can pull hard with straight legs, and the barbell cannot be put down. The purpose is to keep the biceps femoris and waist and back tense and concentrate the pressure on the target muscle.