Hard pulling is one of the core training movements of the thigh. Lifting weights will drive the muscles behind the whole body to participate, but at the same time, this movement has many changes. Beginners are prone to confusion and confusion: which of the two most popular methods, traditional hard pulling and straight leg hard pulling, is more suitable for them? Which is your dish?

Now I'm going to analyze the main moving parts and action essentials of a wave of traditional hard pull and straight leg hard pull.

First, the traditional hard pull.

The traditional hard-pulling method is to lift the barbell from the ground, which has a large movement range. The main exercise is biceps femoris (hamstring), but it also involves hip muscles and lower back erector spinae. The difficulty of traditional hard pull is relatively high for beginners, except that the action range is large and involves many muscles, which is easy to be confused with squat action.

Traditional hard graph

Second, straight legs are difficult to pull.

Straight leg hard pull, also known as Romanian hard pull, has a relatively fine movement range, and the barbell only drops to the level around the knee. In fact, the straight leg hard pull does not mean that the leg stands straight in different places, but that the knee of the leg is not so moving, so it is more targeted at the biceps femoris (hamstring muscle) than the traditional hard pull.