Hard pulling is a very difficult training action in fitness, which can train many core strengths and muscles in the body and is worth learning. Why do you want to hug back and forth? Why do you pull forehand and backhand?

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Why do you want to hug back and forth?

There are three kinds of grip methods: forward grip, reverse grip and forward and backward grip.

Generally speaking, positive grip and negative grip are common, and the hard pull of reverse grip is rare.

Generally speaking, we hold the rod forward or backward, but in hard pull training, we often see people holding the rod forward and backward.

Why do you want to hold it backwards? Are there any benefits? Have you thought about this question?

Front-back grip: hold the front hand with one hand and the back hand with the other.

Advantages: We all know that the key to test the hard pull level is the grip strength of the wrist! If you don't have the grip strength like pliers, you can't exert yourself! This kind of positive and negative grip can counteract the tendency of barbell rolling and slipping in your hands, so it is more stable and confident, and it can make you pull up more weight. However, from two aspects, the positive and negative grip method also has obvious shortcomings, that is, the left and right are unbalanced, and the one-positive and one-negative grip method leads to uneven muscle stress and different stress methods! This is very unfavorable for the balanced development of muscles, so there is a suggestion: if you use the forward and backward grip, you should do it alternately. Another disadvantage is that when you hold the racket back and forth, the other arm will lose some control over the barbell, which is not conducive to the barbell approaching the body surface.

Two reasons.

1. On the functional level, the palm is like a car head. The human body is more conducive to the direction of the palm, such as pushing, rather than the direction of the back of the hand, no matter what posture.

2. On the muscle level, the perfect mechanical structure between latissimus dorsi and humerus was destroyed by forehand hard pulling.

Therefore, I suggest that you practice from the double forehand grip, and then consider the forehand grip when the weight is heavy, and pay attention to the left and right rotation.

Common mistakes in hard graphs

Turn the hard pull into a squat: the hard pull is not a squat with a barbell. It's totally two different movements, but many people copy the squat technique directly, and there will be problems as a result. If you have to compare, the initial squat posture of hard pull is more like an incomplete semi-squat. Don't bear the weight of the barbell with your shoulder blades from the bottom when you start hard pulling, which is very bad for your back and will make the lever act on weaker muscles. You should make your arms almost vertical, keep the barbell close to your body, and let your back exert strength.

Ignore the position of feet: teach you a simple method to find the most suitable distance between feet: stand up straight, do the highest vertical jump, land naturally and stand firm, and keep your feet still. This is the position of your foot when you pull hard.

Too many arms are involved in exerting force: in hard pulling, the common serious injury is the tearing of biceps brachii, so you must not try to bend your arms against the weight in hard pulling.

Swing your body backwards after lifting weights: You may see the weightlifter lean backwards during the competition, but this is unnecessary. The weightlifting competition also clearly stipulates that the knees and hips can be completely locked upright. Hard pulling is often called high risk factor and unsafe, and leaning back is one of the killer weapons, so you must take care of your ass and don't push forward.

Is the hard pull training effective?

Hard pulling can mobilize almost all muscle groups in the whole body, and they can cooperate perfectly with each other, which is very important for muscle gain! ! If you find that the pectoralis major is no longer big, the arm dimension has not grown for a long time, and the back is not wide, then, seriously, you have to pull hard! ! ) For fat reduction, it is even more important! ! ! It is precisely because the hard pull almost mobilized the muscles of the whole body, especially the hips, legs and back. The more muscles participate in the work, the greater the consumption. Maybe you watch TV series on the treadmill for an hour, which is not as expensive as you guys. Although the energy supply of the two bodies is different, hard pulling not only consumes a lot, but more importantly, it can quickly improve your sports ability, increase muscle mass and improve your performance.