Hard pull, squat and bench press, known as the "three major items of fitness", are the three most representative compound sports. Hard drawing is mainly divided into straight leg hard drawing and bent leg hard drawing. In the traditional sense, hard drawing refers to hard drawing with bent legs. Straight leg hard pulling mainly exercises hamstring muscles (and hip muscles; Leg bending and hard pulling mainly exercises erector spinae, as well as hip muscles and quadriceps femoris.
When we do hard pulling, we should first relax the back muscles and triceps. Then squat down as much as possible, find the feeling, and straighten your arms downward, so that we can successfully straighten our hands before hard pulling, and also activate our latissimus dorsi very well, so that our latissimus dorsi can be in a stressed state for a long time.
Beginners should first establish a hard-pulling exercise mode. Generally, when training beginners to practice hard pulling, they will probably start with "shelf pulling" or "Romanian hard pulling". The main purpose is to train your body and learn to use the dynamic relationship between hip-dominated back push and forward push, hind leg muscles and hip muscles to complete the action.
For hard pulling, it is necessary to make all parts of the body in the correct position at the initial action; After you start lifting heavy objects, you have no chance to make adjustments. The main points are as follows: stand in the middle of the barbell with your feet close to the clock pole, and the distance between your feet is slightly greater than the shoulder width. Toes point slightly to the outside. Align the clock rod with the middle of the foot, so that the clock rod is as close to the leg as possible. The tibia should be close to or lightly attached to the clock pole.