(This article has 3000 words and 30 pictures. It is estimated that reading needs 18 minutes. )

Monographs on traditional hard graphics;

Tradition/Leg Bending and Hard Pulling-Preparation (I): Classification and Selection of Hard Pulling, Emphasis of Hard Pulling Learning, Back Chain, Centripetal &; Particularity of centrifugal shrinkage, tensile reflection and hard drawing

Traditional/Leg Bending Hard Pulling-Preparation (Part I): Sports equipment, correct use of booster belt, 22.5cm, standing posture, standing distance, the relative position of barbell and foot.

Traditional/Leg Bending Hard Pull-Preparation (Part II): Hip flexion, grip distance, analysis of three grip methods, core muscle group and start-up, barbell lifting method and matters needing attention.

Traditional/Leg Bending and Hard Pulling-Error (I): The relative position of barbell and foot, the relative position of barbell and scapula, the arm is not straight, hunched, hunched, and hunched when standing.

Traditional/Leg Bending Hard Pulling-Error (Part II): Wrong neck posture, too low hips, too high hips, too fast barbell falling, hip buckling when barbell falls, hip and knee rhythm when barbell is pulled up, and knee buckle.

The traditional hard-pulling error article has been written. I wanted to send it all, but I accidentally wrote nearly 6000 words ... this time it is divided into two articles, each of which is about 2500 words. The amount of information is still small, and the reading difficulty will not increase much ~

Today is the first part, paragraph 1-6.

It is often seen that the barbell is not in a straight line with the center of the sole.

If the barbell is not in a straight line with the middle foot, not only can it not draw a vertical trajectory, but also the weight of the load will move to the toes, causing the knees to bend forward and making the quadriceps more hard.

After setting the position of your feet, the barbell must occupy half of the whole sole from top to bottom.

This posture will make the barbell close to the calf, and it is normal to feel that the barbell will rub the calf when it is pulled up.

Traditional hard pull starts from the most difficult part of an action, so the preparation posture must be in place, that is, the center of the scapula, barbell and foot must be a straight line.

The left picture above is wrong, and the right picture is correct. The reason why the picture on the left is wrong is that many people think that the scapula is the shoulder.

The scapula is a pair of triangular bone fragments in the back and upper back, which is a part of the shoulder, but not equal to the shoulder, so the right picture is correct.

If you want to ensure that the scapula is aligned with the barbell, the "shoulder" should be slightly in front of the barbell, that is, when viewed from the side, the arm should be in front of the barbell instead of facing the barbell.

When pulling hard, the barbell is held with both hands, but both hands only play the role of "connecting" the lower body with the barbell.

If this "connection" is not strong enough, it will affect the transmission of power. If it affects the transmission of strength, it will not be able to complete the action correctly, which will increase the chance of injury.

Therefore, if you want this "connection" to firmly transfer all the strength of the lower body back to the barbell, your arm must be straight and locked.

① Spine

Humans have 26 vertebrae, 7 cervical vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 1 sacrum, 1 coccyx.

There is an intervertebral disc between each vertebra (except 1 and the second cervical vertebra and coccyx), which have the same cushioning and shock absorption effect.

② Spine neutral position

The model's spine in the picture is in a neutral position:

◆ The head is forward, and the neck is not too forward (like the head of an orangutan) or backward, indicating that the cervical spine remains neutral and obeys the original physiological curvature.

◆ There is no special chest, and there is no special chest, indicating that the thoracic vertebrae remain neutral and obey the original physiological curvature.

◆ There is no special bend or bow, indicating that the lumbar spine remains neutral and abides by the original physiological bend.

When observing the neutral position of the spine, the intervertebral disc is not subjected to unnecessary external pressure, so this posture is very safe.

③ Non-neutral position of spine

Left: Extra compression on the front of the arch and lumbar intervertebral disc.

Right: Bow and waist, and the back of lumbar intervertebral disc is under excessive pressure.

④ Non-neutral position in motion

If you can't stay neutral when squatting or forcibly pulling, and follow the original physiological curve of the lumbar spine, the probability of disc injury will greatly increase.

This is why it is so dangerous to bend your back when you pull hard, and it is also the first thing to avoid when you learn to pull hard.

(1) Wrong compulsive habit.

Many novices bow their backs when doing hard pulling. On the one hand, it is the wrong muscle memory caused by living habits. Just like bending over to pick up the key in the picture above, the key is very light. What if it's heavy? Naturally, I bow my back.

Hard pulling is not "pulling" in the strict sense. It is more appropriate to use "pedal". It depends on the strength of the legs to lift the heavy objects from the ground.

② Bad posture

Due to modern people's work and lifestyle, 90% people have bad posture of hunchback.

If a hunchbacked person has no training experience, then when he first tries to pull hard, he will pull the barbell directly in a hunchbacked position without guidance.

③ poor flexibility.

Many people have poor flexibility at the back of their thighs, which will lead to limited hip flexion, that is, they can't bend down much when their backs are straight.

Try to keep your back straight, put your hands on the front of your thighs and lean down. If you can only touch above the knee, it means that the flexibility of the back of the thigh is insufficient. At this time, if you want to pull up the barbell on the ground, you will inevitably bend over.

① Action adjustment

In view of the poor flexibility just mentioned, you can lift the barbell to do hard pulling, so that hard pulling will not be limited by the flexibility of the back side, resulting in hunchback.

But the disadvantage of doing this is that the movements are incomplete, and each work will be relatively less. The stimulation to muscles is certainly not as great as that from the ground. Therefore, improving the flexibility of the rear side is a long-term solution, such as bending over.

This action is also a warm-up action that many trainers must do before hard pull training.

② Action consciousness correction

If you want to avoid bending your waist when pulling hard, you must "stand out" before pulling up the barbell.

But many people will make a mistake if they don't hold out their chests too much.

Beginners generally don't make such mistakes, which are mainly manifested in people with a certain training foundation. Everyone who has been trained knows the importance of "holding out the chest", so when doing any action, the chest is very high, the higher the chest, the more arched the waist.

Of course, novices occasionally arch their backs. On the one hand, they are not familiar with the action mode, and they will "overcorrect" at every turn. On the other hand, they may be misled by some fitness network celebrities. In order to create a curved concave shape, they often bend their waist excessively when squatting and pulling hard. ...

As mentioned in the previous paragraph, if you can't stay neutral and follow the original physiological curve of the lumbar spine when squatting or pulling hard, the probability of disc injury will greatly increase.

A few days ago, I talked about the problem of "starting the core muscles". Then, in the hard pull, the extra chest will lead to bow and waist, because only the chest is lifted, but other muscles are not activated.

If you want to avoid bowing, you should not only "hold out your chest", but also tighten your abdomen, clamp your hips and exercise your latissimus dorsi.

Hold out your chest with your abdominal muscles relaxed, and you will find it easy to hold out your chest.

When the abdominal muscles tighten, you will find that your chest can't be lifted that high, because the abdominal muscles are "pulling" your ribs to prevent unnecessary arching.

Therefore, after setting the foot and grip distance, you must activate all the core muscles according to the steps of starting the core muscles.

This mistake is particularly common. After lifting the barbell, many people will continue to push their hips forward, overstretching their waists, causing their waists to arch when standing.

In fact, this extra bow and waist is harmful and will cause harm to the lumbar spine.

① Shear force

Compressive force means that two ends of an object are subjected to two opposite forces at the same place.

Shear force means that two opposite forces are applied to two different ends of an object.

② Shear force of bow and waist when standing.

When squatting or pulling hard, each spine is compressed due to the weight of the barbell.

However, the spine can be compressed for a short time, but if it is excessively arched at this time, it will be dangerous, because there is another force trying to "push out" the lumbar spine while the spine is compressed, which will cause great pressure on the intervertebral disc.

The reason why many people bow too much after lifting barbells is because their hips are not clamped and their knees are not locked, which leads to an unbalanced state of the body's center of gravity.

At this point, the barbell is in front of the center of gravity of the body, trying to "pull forward" the body. In order to balance the center of gravity, many people will lean back their upper body and try to make the barbell face the center of gravity, which will arch their waist too much.

After the barbell is pulled up, as long as you clamp your hips and lock your knees, you don't have to bow too much.

Knee lock means standing up straight, but because we have barbells in our hands, the lock of hip joint is often ignored.

When you think you are completely locked, tighten (clamp) your hip muscles. At this time, the barbell will be pushed forward slightly, but the back is still completely straight, and there is no lumbar hyperextension (reverse bow).

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