Fitness is boring, and worship is fun. Hello, I'm Wangwang.

Squat and hard pull are both leg exercises. Although hard pulling also has the function of practicing back, it is mainly to practice legs.

Therefore, we usually put squat and hard pull on the same day of leg training.

But do this, right?

First of all, we must know that the two movements of squat and hard pull are very dependent on the core and have a heavy burden on the waist.

So putting it on the same day can be said to be right or wrong, depending on when it is used.

The following two stages are not suitable for training squats and hard pulls together.

Fitness novice period

In our infancy, our erector spinae and quadratus lumborum were very sensitive.

At the same time, due to the weak strength, the control ability of equipment is relatively low.

Therefore, many players are prone to waist injuries in the novice period.

And squat and hard pull, these two actions have another name, squat is also called? Squat with a broken waist? , hard pull hard call? Broken waist? .

Therefore, if you arrange these two movements in one day in the novice period, you will have backache for several days after practicing.

If it is not handled properly, it is easy to cause waist injury.

Of course, you can also practice these two movements in small weights and small groups.

But in that case, your efficiency will be low.

These two movements are the three major items of strength training. If you practice too little, your strength activation will slow down.

That is, in the novice period, your training effect will be lost by others, which is what we don't want to see.

Power breakthrough period

Usually we use the cumulative training method for fitness, that is? Fatigue training? .

However, there is a bottleneck in fatigue training, that is, when your muscle fibers are thick enough, you will not significantly increase your muscles by increasing the number of groups, shortening the rest between groups and prolonging the training time.

So every once in a while, we fitness players need a breakthrough in strength.

Beginners may have a breakthrough every three months. The veteran, once a year, or once every two years.

The training of strength breakthrough period, to put it bluntly, is heavy weight training, which is very dangerous in itself.

As the three major items of strength, both squat and hard pull need to go all out to have considerable strength growth.

But if you put squats and yanks in one day.

Either you do your best to squat and put the hard pull aside. Either fully impact hard pull, just squat.

Or, you both go all out, boy, and it doesn't matter what belt you wear. You will definitely hurt one of your lumbar vertebrae or psoas muscles.

Therefore, from the perspective of efficiency and safety, the three major trainings should not be conducted on the same day of the strength breakthrough period.

How to arrange squats and hard pulls?

Then at this time, the problem comes. Then squat and hard pull can't be put on the same day. How should I arrange it?

Didn't we talk about this before? Hard pulling can practice the back, just put it on the back training day.

In fact, putting the hard pull on the back training day not only has the effect of changing the squat hard pull, but also has two benefits.

Pull hard to activate back control. For novice players, hard pulling actually has a good effect on activating back muscles.

For example, when doing pull-ups and barbell rowing, you can't feel your back muscles. Part of the reason is that the thoracic spine is not flexible enough, and the scapula is not driven when practicing the back.

There is also the action of hard pulling. When hard pulling, we can retract the scapula.

One of the advantages of this is that hard pulling can activate the back muscles and improve the sense of back training.

Generally speaking, it is more effective for beginners to brush their backs hard and use dumbbells.

Hard pulling can break through the back strength. For the veteran, the breakthrough of hard pulling on lower limb strength is actually not as good as squatting.

Hard pulling can mainly improve the strength of the back chain, that is, the core strength of the back chain of waist, back, buttocks and legs.

This breakthrough is very useful for practicing back. Why?

You see, the barbell rowing action, bending over is fixed, so this action is actually not suitable for strength breakthrough.

But hard pulling is ok. After you break through the hard pull, your barbell stroke can be improved, which is the advantage of the hard pull strength breakthrough.

Of course, there are also breakthroughs in back strength and actions such as red rowing, but they are not easy to use.

Theoretically speaking, hard pull and squat are both leg exercises and should be performed on the same day.

But in practice, in some cases, you can't be so rigid, don't you think?