(This article has 2222 words, 18 pictures. Estimated reading time 15 minutes. )

Originally, I wanted to send it all, but I accidentally wrote more than 6 thousand words ... According to the pre-reading experience of several fans, I decided to publish it in three parts, about 2,000 words each, which was not informative and would be easier to read ~

Today is the (Chinese) article, paragraphs 5 ~ 8.

The strength of lifting the barbell should start from the ground and then be transferred to the barbell, so that the barbell can move.

The choice of ground environment is definitely that hard floor is better than sand. The difference between shoes is mainly discussed here.

Squat shoes are not recommended. If your feet are high when you pull hard, it will increase the distance to pull the barbell.

Sports shoes are not recommended. The soles of sports shoes are too soft, so pulling hard will destroy the energy transfer, lose some strength and reduce the use weight.

Running shoes are not recommended. Soft running shoes may be very comfortable to walk and run, but if you pull them hard, it will not only help at all, but also increase the chance of injury, because both feet are unstable.

It is recommended to use thin flat shoes, such as boxing shoes, converse or particularly hard socks, even barefoot is better than running shoes.

If you are just a hard-pulling enthusiast, a pair of converse canvas shoes is also a great choice.

Anti-slip powder is very helpful for hard drawing.

Your palms will sweat when you pull hard. If your palm is wet, you can't hold the barbell well, so the anti-slip powder can not only prevent this, but also increase the grip strength.

It is very important to keep the barbell bar straight up and down when pulling hard, so that the barbell bar is as close to the body as possible.

This means that if you don't wear stockings or tights, you will scratch your calves and shins and may leave you with bruises and blood stains. Therefore, when pulling hard, I suggest you wear stockings, tights or trousers.

Belts are also very helpful for hard pulling. It allows you to support the tension of the abdominal wall and helps you keep your body upright when pulling hard. 10 ~ 13mm thick weightlifting belt is the best.

Most people wear their belts too low. It is recommended to wear it under the ribs, where your abdomen bulges when you breathe.

The tightness of the belt depends on personal preference, but it is not recommended to be too tight, because you will have poor breathing, but if it is too loose, you will not be able to hold it, so it is recommended to adjust it to the tightest level.

It's understandable for an old hand to use the power-assisted belt when he is heavy, but many novices start to use the power-assisted belt at the stage of action learning. In many cases, they are not "necessary" to use, but they look cool when using protective gear. ...

In fact, for beginners, sports equipment is secondary except sports shoes and clothes.

If you use the booster at any time, you will never be able to train your forearm and grip strength. If you want to improve the overall physical quality or strength, grip strength is very important, and it is also a common "short board" in many "pull" actions.

If you have already bought a strength belt, but you are afraid of injury or thumb pain, and don't want to use forehand or backhand or lock grip, you can use it as a training group, but don't use it during warm-up.

Of course, if you don't need a power belt and don't want to use forehand or backhand or lock grip, it is recommended to use anti-slip powder, which will make it easier for you to grasp the barbell and finish the hard pull.

The learning tools here refer to barbells and barbell pieces, which are necessary tools for learning hard drawings. Many equipment can be used for hard drawing training, but it is recommended to use barbells and barbells to learn hard drawing.

When practicing hard pulling, the distance between the barbell and the ground must be 22.5 cm.

22.5 cm is the radius of an ordinary 20 kg barbell or weightlifting rubber barbell.

In other words, if you want to learn to pull hard, you can't learn with an empty bar on the ground, you must start learning from a certain ground distance.

The rest of this article is based on this distance. If the distance between the barbell and the ground is less than 22.5 cm, all subsequent preparations are invalid.

If you keep practicing with an empty bar, you will never learn the correct traditional hard pull.

① Traditional barbell

For trainers who have been training for a period of time and have a certain strength foundation, if they can lift 60 kilograms, they can start practicing directly from 60 kilograms (20 kilograms barbell bar +20 kilograms barbell piece +20 kilograms barbell piece).

② Weight lifting rubber sheet

If you can't lift 60 kilograms, you can use weight-lifting rubber.

Weight lifting rubber is a special barbell piece for weight lifting. Their characteristic is that the barbell pieces of all heavyweight classes have the same diameter (45 cm, that is, the radius is 22.5 cm).

(3) squat steel pipe height

Most gyms don't have weight-lifting rubber sheets. You can practice hard pulling in a multi-functional squat rack and set the distance in advance with steel pipes.

④ Height setting

Therefore, three or four small barbell pieces of 2.5 ~ 5cm can be placed on both sides of the barbell, or things like pedals can be used to create a condition of 22.5cm. ..

Today I'm going to talk about traditional hard pull, but the distance between the feet of traditional hard pull is relatively narrow, which is generally between 20 and 30 centimeters, that is, the width of vertical jump in situ.

Hard pulling is an action that begins with centripetal contraction, and should give the greatest strength at the beginning, so we should choose the width that can give the greatest strength at the beginning, that is, the width that can jump in place.

Only such a wide distance can exert the greatest strength on the ground, and the posture of jumping in situ is very similar to that of pulling hard.

On the premise of keeping the correct standing distance, keep your toes slightly outward.

Toe outward can increase the participation of hip muscles and hip external rotation muscles, and can also reduce the contact between thighs and abdomen.

Similarly, it is a cliche that knees and toes are in the same direction.

Red circle diagram

The position of the left picture and the middle picture is correct, the barbell accounts for half of the whole sole, and the position of the right picture is wrong, and the barbell accounts for half of the forefoot.

When looking down from above, the barbell should occupy half of the whole sole, not half of the forefoot, but half of the whole sole.

Why half a sole? Because only there can the trajectory of the barbell be a straight line.

You must start from the middle of the whole foot and pull out the most efficient trajectory.

Many people may think that this relative position will make the calf close to the barbell and increase the risk of scratching the calf (which is why stockings are recommended)

However, this is completely normal. If you want to pull out the vertical barbell trajectory, you have to put your calves so close.

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