Hello, hard pull is a kind of weight-bearing training, which is mainly divided into leg bending hard pull and straight leg hard pull, as well as some variants such as Romanian hard pull and sumo hard pull. Leg bending hard pull is mainly used to exercise the lower back, that is, erector spinae, while straight leg hard pull is mainly used to exercise the biceps femoris, but it also involves the hip muscles and erector spinae. In the traditional sense, hard drawing refers to hard drawing with bent legs.

To tell the truth, it is really rare to be able to practice the compound movements of biceps femoris, gluteus maximus and back muscles at the same time with your bare hands. I am also a fan of unarmed fitness. Based on my experience, I want to give you some advice:

1: Bobby jump, which combines squat jump, push-ups and the same compound movements, and also uses the muscles of the whole body.

2. Pull-ups, back+spine muscles

3. Squat+semi-squat jump, practice gluteus maximus and biceps femoris.

I hope I can help you.