We all know that hard pulling is a very important part of fitness programs, but many people don't know the correct hard pulling method, which often causes physical injury. Let me talk about whether to clamp the scapula when pulling hard. I hope it will help everyone.

Do you want to clamp the scapula when you pull hard? 1 The posture and position of the shoulder when pulling hard are very important! Good shoulder posture will help you pull harder!

I often hear a lot of misunderstandings about shoulder posture! Many people often say chest out, shoulder blades back, shoulders back.

Is this really right? Maybe sometimes this is not the right hint.

The first point: the adduction of scapula will increase the moving distance of barbell.

"Pull the shoulder blades back together to increase the tightness of the back as much as possible" but this is actually to increase the distance that the bar moves. The shoulder blades contract together, which will shorten the arm and make it more difficult for the hand to grasp the bar.

The second point: you can't keep the latissimus dorsi tense.

Shoulders back, shoulder blades back, this will make you unable to connect latissimus dorsi! The latissimus dorsi muscle is strong, which can provide more stability of the spine during hard pulling and prevent the back from becoming round during exercise.

Third: Squeezing the scapula when lifting the barbell will make you too chest-high, and your ribs will tilt upwards, leading to the risk of overstretching the lumbar spine!

Hard pulling requires a lot of back muscles to participate, but it is not as active as you think! The isometric contraction of the back muscles is full of tension, which is responsible for stability and strength transmission, and protects the spine from being taken away in the neutral position, and does not produce movements, while the normal physiological curvature of the spine does not change!

What should you do?

The scapula plays a stabilizing role in the process of hard pulling.

The scapula is firmly placed in the pocket, keeping its natural position and keeping it during the whole hard pulling process. You don't need to make it move! At the same time, keep your shoulders slightly outward and tighten the barbell, which will help you start the latissimus dorsi.

Do you want to clamp the scapula when you pull hard? Error 1: Lookup.

Many people think that the position of the cervical vertebra seems irrelevant, but it may actually hide some tricks! Looking up too much may cause the center of gravity to move backwards, which is easy to be unstable. At the same time, when there is a problem with the cervical spine, it often affects the stability of the shoulder strap area or the whole spine.

Mistake 2: hunchback and arch the waist

Humpback stretching is the most dangerous stretching mistake, and such mistakes will accumulate bit by bit until one day you destroy your lumbar spine! Arch the waist is just the opposite of hunchback. In order to avoid hunchback, some people will deliberately "hold their heads high". As a result, they will overstretch the spine, causing excessive tension in the muscles around the lumbar spine. As a result, they have no feeling in their hips and the back of their legs, and their lower back has long been overtired! Seriously, it will also lead to a waist injury!

Mistake 3: Legs forward or backward

Whether the calf moves forward or backward too much, it will affect the position of the center of gravity. Once the center of gravity changes too much, it will change the position of pressure concentration, which may cause some joints to bear unnecessary pressure and cause injuries. It may also be because of the change of joint action mode (because joint action change = muscle group change) that the original target muscle group can't move.

Mistake 4: The barbell is far away from the body.

When the weight in your hand moves forward away from the midline of your body, your center of gravity will also move forward. When your body avoids leaning forward, you will use erector spinae Group to stretch your spine (trying to pull your center of gravity back), and the position of maximum tension is usually in your lower back. So, if this mistake happens too often, you will start to feel that your waist is going to be ruined.

Error 5: Knees and hips are out of sync.

It is often seen that many people who operate hard pull will push their hips up to the highest level first, that is, let the knee joint do a "straight" action first. This kind of action mode will put the rear leg chain, one of the main exercise muscles, in a dilemma. Don't try unless your waist is stronger than six million dollar man's.

Mistake 6: Shrugging your shoulders

The scapula is unstable and always shrugs unconsciously when lifting the barbell. This is a problem for many beginners. You need to imagine that your whole body is at rest except your lower limbs. What you should do is to sink your shoulders.

Error 7: The top of the scapula is clamped.

Many people in the gym will hold their backs when lifting barbells, thinking that they can practice more back muscles by clamping their shoulder blades, but this is completely unnecessary. Squeezing your shoulder blades when lifting barbells will make you stand out too much, and your ribs will tilt up, which will lead to the risk of overstretching your lumbar spine!

Remember: in the action of hard pulling, your back muscles are strong and stable muscles, not the muscles that dominate the action! Keep the scapula in its natural position, sinking and contracting slightly.