The coach asked him to tell me that there are several key points in hard pulling. First, when squatting, the arm should be relaxed, and the arm and dumbbell should be kept hanging down naturally along the calf as far as possible. On this basis, the hips should be crouched, not with the strength of the waist, and don't hunch.

In other words, when squatting, try to push your ass out as soon as possible. The process of squatting should be slow, but it should be a little faster when you stand up. When you stand up, you should use the strength of your hips, not your waist, and cooperate with the tightening of your hips to become a tightening state of standing straight and leaning back.

When you finish this action, if you feel the stress on your waist after getting up or doing a few hard pulls, it means that there is something wrong with your leg muscles and body strength, or it may be because your gluteus maximus is tired and can't exert itself, so you can't do standard hard pulls.

At this time, you should have a rest and don't continue, so as not to hurt your waist. When you get up, the speed is faster than squatting. At the same time, feel the strength of your hips. Bring this body up. After jacking, make sure that your pelvis leans back. Don't push your ass back like you did when squatting.

Push your hips forward, spread your shoulders, tighten your abdomen, and push your ribs back to keep your core muscles tight and stable. Remember that the abdomen is always in a tight state, so as to match the buttocks.

In this case, the hard work is mainly done in the gluteus maximus and core muscles. Generally speaking, it is ok to do the 10- 15 group at one time. After resting for 30 seconds, do another group and do six groups in a row, basically completing the correct hard pull action and achieving the training effect that hard pull can bring.