Many people will want to stand up directly after holding the barbell. But standing up in such a hurry will lead to some bad situations: the torso is not tight and bending over.

Let's make a simple analogy: our body is like a rubber band. When it is not tightened, the barbell does not move, but the rubber band itself has changed-the rubber band has become tight. After the rubber band is tightened, the hand is forced again and the barbell moves with it.

So in order to avoid wasting energy and bending over, we need to tighten the barbell first to tighten our bodies.

So, what happens if you don't pull it like this before hard pulling? Bending often occurs. If we compare our bodies to rubber bands, our bodies tend to tighten themselves by bending over. It's easy to get hurt at this time.

Second, how to tighten the body?

To tighten your body, there are three details to pay attention to, namely: tighten your hands, straighten your back, and tighten your legs on the ground. In this way, stretching from the sole of the foot to the pelvis, to the spine and to the arm can be completed. Last year, I gave a lecture on pulling in Zhihu, and mentioned how to complete this skill. Now I will make some changes and share them with you. The original link of this article contains the purchase address of the lecture. Basically, most of the details have been made public for free on my official WeChat account. A lecture is even a collection. If you have been reading this official WeChat account article carefully and taking the time to practice it, you can buy it or not.

The first detail is to move the arm backward and rotate it outward. Imagine putting a barbell in Bai Wan to tighten our latissimus dorsi.

(The elbow joint is slightly inward in the upper picture, and slightly inward in the lower picture. Through this outward rotating force, the upper limbs will produce torque and form tension, which will make our upper limbs more stable. Moreover, when our arms hold the barbell and rotate outward, the upper arm will be closer to the trunk and the tension of latissimus dorsi will increase. )

The second detail is that after holding the bar, don't pull the barbell in a hurry, but think about pulling the barbell first, imagine that it is a heavy barbell, and then you have to bend it. Then pull it up. In this process, you need to hold out your chest to prevent the thoracic spine from bending.

Because the barbell itself will deform, if the weight of your hard pull training is higher than 150kg, the ordinary Olympic barbell will generally deform with the naked eye, which will deform the barbell by a few tenths of a millimeter before it is pulled up, and there is a gap of about 1 mm between the barbell and the barbell piece. If you don't finish the action of "tightening the barbell" but stand up directly with the barbell, then when you start,

If you don't understand the above paragraph, you might as well listen to the sound while doing the hard pull. Listen carefully to see if there will be a crisp crash between the barbell and the barbell piece before it is pulled up. This crash shows that there is a gap between the barbell and the barbell piece.

You need to tighten the barbell. This tightening process is mainly accomplished by "straightening up".

Many people look like a standard hard-pull state after holding the pole, but he just looks like a standard hard-pull state and his body is not tight.

(Figure: The left picture does not tighten the body, and the right picture tightens the body)

In this "stretching barbell" action, your body shows that your whole back (not just latissimus dorsi) has changed from a relaxed state to a tense state, and the lumbar and thoracic vertebrae have also returned to a neutral position from the original state.

The third detail is that your hip position may be slightly lowered and your knee joint may be slightly bent. As can be seen from the above picture, the breech position on the right side is slightly lower than that on the left.

Theoretically, if the weight of the barbell is lower than your weight, then after the pre-stretching, the barbell will have left the ground before you exert your strength.

Suggestion: If you have never practiced stretching, even if you can understand this article, it will not help you, because you need to practice to really master this skill. You don't really know the skills of training, but you must practice it yourself.

I think this is the most difficult action technique to master in hard pull. As long as you can master this movement technique, you can get started.

Add three breaths to the pre-stretching!

The traditional hard pull/sumo hard pull breathing is very special and often requires a lot of practice to master.

When practicing hard pulling, I would suggest inhaling at the beginning of "tightening your body" and holding your breath at the end of "tightening your body".

To put it simply, when we hold the barbell, the four steps of inhaling, stretching the thoracic vertebrae, moving the arms backward and rotating outward, and slightly lowering the breech position all start and end at the same time.

When the three steps of stretching the thoracic vertebra, moving the arm backward and rotating outward, and slightly lowering the breech position are completed, the inhalation should be completed immediately, or conversely, when the inhalation is completed, the three steps of stretching the thoracic vertebra, moving the arm backward and rotating outward, and slightly lowering the breech position should also be completed immediately.

When breathing, breathe in with abdominal breathing and hold your breath with tile breathing. For details, please refer to two articles: Breathing is the first lesson of fitness, and three training breathing skills can help you get twice the result with half the effort.

If the barbell you pull is not particularly heavy, only 30% of your limit weight, then when you "tighten your body", the barbell is enough to leave the ground (please note: this process of leaving the ground is involuntary).

Let me share my experience, and you can also be your own fitness instructor-WeChat official account "Chen Bailing's soy sauce table" ID: soychen 0 1.