How to complete the standard hard pull?


Deadlift, one of the most classic strength training movements, has a very high training value. They all say "no squatting, no buttocks up". In fact, this sentence is not very accurate. If you want to practice, you can turn your buttocks up. Hard pulling is the most effective action. Because in order to stimulate the gluteal muscles better, it is necessary to choose hip stretching as the dominant action, and hard pulling is the trump card in this kind of action.

Of course, the value of hard pull is not only to raise the buttocks, it has a good effect on the whole back chain, can help us shape the back shape, upright posture, but also can fully exercise our core muscle groups.

But there are not many people practicing this classic exercise in the gym. Because many people think that hard pulling hurts the waist. Actually, It's not a hard pull that hurts the waist, but a wrong hard pull that hurts the waist!

Hard pulling has many technical details. If you don't master the right movement, you will blindly put on a lot of weight, which will really increase the risk of injury. Therefore, we must pay attention to details when doing action, starting from the most basic mode of action, step by step to practice consolidation.

Next, we will introduce this action carefully through pictures and words. The full text is about 4800 words, there are 20 motion pictures and more than a dozen static pictures. Then we summarize the common problems in our daily teaching and give some auxiliary training programs. Hope to help you master this classic action.

Learning hip flexion and extension

Before we learn to pull hard, we should first learn its action core - flexion and extension of the hip. It's like learning to walk before you want to learn to run. This is the basis of action.

Hip flexion is the movement of folding the hip joint and bending down in the state of standing naturally, raising the chest and closing the abdomen and keeping the waist and back straight; on the contrary, hip extension is the movement of restoring from the bending position to the natural standing position on the basis of keeping the waist and back straight.

This action seems simple, but beginners often have the problem of bending their backs when doing it.——

If this problem is not overcome, it is easy to cause muscle strain and even protrusion of lumbar intervertebral disc. You know, The position of our spine is very important in strength training. In most cases, the spine should remain neutral, because this is the most favorable position for the spine to bear weight. The bending of the back of the bow destroys the neutral position of the spine and greatly reduces its load-bearing capacity. This kind of hard pulling is called "lumbar pulling" or "tortoise pulling", which is a typical wrong action.——

Experienced coaches can help trainers overcome this problem, but without coaches, how can we ensure that we do hip bending without bowing back? Teach you a way, this is what I often teach in class, hands placed in front of the chest and abdomen, remind myself to put chest and abdomen, leave hands, keep chest and abdomen, put hands in the position of ilium, push back their buttocks to their limit, and then to maintain the state of chest and abdomen, stand. Straight. The following figure.

The reason for this is that, Many people bend their backs because they feel too bad to control their movements. Touch by hand can help to find the ontological feelings of specific parts. Touched position is like being prompted, which enhances the consciousness of active control.

If you can't make a standard hip flexion and extension with the hint of this action, there's another way to do it - back stretching.

Find a long pole (it can be your mop pole), stick the back of the head, thoracic spine, sacrum three points to the pole, do hip flexion and extension, in the process, the three points can not leave the pole.

When you can complete 30 standard hip bending and stretching movements without bending back, it means that you have mastered this movement and can enter the next step of learning.

First of all, there are many kinds of hard pull, such as traditional hard pull, Romanian hard pull, straight leg hard pull, sumo hard pull, single leg hard pull and so on. They are all based on flexion and extension of the hip, but the movement process and training purposes are different. Next we introduce the traditional hard pull, which is the most basic and classical hard pull action and needs to be mastered first.

The Hard Pull of the Bowl

After mastering the hip flexion and extension, we can not rush to use the barbell, because there are many details of the barbell hard pull, you are likely to lose one thing or the other. So, first of all, we can start with the kettle bell, and preliminary experience the feeling of stretching the hip and pulling the weight.

The distance between two feet is the same as the width of the hip, the tips of the feet extend naturally (which is also the distance when the barbell is hard to pull) and the center of the pot will coincide with the middle of the foot, so that the weight of the pot will coincide with the center of gravity of our body. Remember, the center of gravity is the core of any strength training!

Straighten your back and bend your hips (remember the action of clapping your chest with one hand, stomach with one hand and pushing your buttocks back?) When you bend your hip to the handle of the kettle bell, your knee joint will also flex to a certain extent. Stretch your hips and knees and stand up straight. Pull up the kettle.

Remember not to lift your arms up with your hands. You can't bend your arms. Our strength comes from our lower limbs, and our arms are straightened and relaxed, like two hooks that hook heavy objects (we also need to pay attention to the hard pull of the barbell behind us).

Try several times to pull the pot bell hard, initially find the feeling of stretching the hip to pull the weight.

Hard Pull of Barbell

When we can skillfully pull the kettle bell hard, find the feeling of stretching the hip to pull the weight, we can learn to pull the barbell hard. First, let's look at what the next complete barbell pull looks like.

The traditional hard pulling of barbell can be divided into three stages: preparation stage, pre-pulling stage and action stage. Next, we will decompose the action, a little bit to elaborate on how to complete a standard hard pull.

I. Preparatory phase

Firstly, starting from the distance between the feet, as mentioned in the hard pull of the kettle bell, the distance between the feet and the hip is the same width, the tips of the feet are naturally extended, and the legs are attached to the barbell. The purpose of legs close to the barbell is to make the weight of the barbell coincide with the center of gravity of our body. As I said above, The focus of gravity is the core of any strength training!

If you stand in front of the barbell and you forget how to bend your hip down, we still use the action of clapping your chest and patting your abdomen to remind ourselves that your waist and back are straight, and then do the action of bending your hip. This process requires us to hold our chin and raise our chest, when your entire spine is completely neutral from the cervical vertebra to the lumbar spine, bending your hip until you grasp the bar with both hands.

The distance between the grip bar and the thumb should be about three fingers on the outside of the calf, so that when you pull up, your hand won't knock on your knee. The elbow naturally touches the outside of the knee. Such a narrow grip distance can ensure full shoulder adduction, thus bringing our two arms and trunk closer to a whole, so that the strength of lower limb pedal can be more effectively transmitted to the arm through the trunk, and then to the barbell, so that the barbell can be pulled up.

If the shoulder joint adduction is weak, we can try to replace the shoulder joint external rotation, that is, to do a bar breaking and bending action. So the whole will be more stable.

II. Pre-pulling stage

Can you pull it up directly if you do the preparatory action above?

Of course not. I want us to pre-pull.

Pre-tension means that before the barbell leaves the ground, the body exerts its strength, the waist, back and legs are tightened at the same time, the buttocks are slightly heavier, and the arms are straightened by the barbell and the body to maintain a temporary stable state.

Pre-tension can ensure that the barbell is not suddenly pulled up by us. The body has enough strength to prepare for the moment when the barbell leaves the ground, thus preventing the body from being injured by sudden force, and the pulling action is not easy to deform.

Pre-pulling is also called "deep buttock pre-pulling". The emphasis is on“ Rapid buttock sinking " This process also utilizes the stretching reflex mechanism of the extensor hip muscle group, which helps us lift a large weight.

The final position of the heavy buttock is that the buttock plane is slightly higher than the knee plane, lower than the shoulder plane, and the shoulder is just above the bar. Make sure that the lower leg is vertical to the ground after the pre-stretch of the heavy buttocks, but because of the differences in body structure and flexibility of the back, everyone here will have some differences, but be careful not to kneel too much forward.

After the pre-pull, you should feel it. The arm has a tendency to pull the barbell up, but the barbell hasn't left the ground yet. You're like a rifle ready to fire. This is the case.

III. Action Stage

After a short pre-pull, the barbell can finally be pulled up!

The ideal trajectory of barbell is straight up and down, which is the most economical way to do it. 。 Therefore, when the barbell initially rises, try to use the calf as a reference and stick to the calf, which is also the reason why we are required to ensure that the calf is vertical to the ground after pre-stretching.

When the barbell rises above the knee, focus on stretching the hip forward, hitting the root of your thigh hard against the barbell, clamping the hip, and then locking the hip slightly. This action is commonly known as "fuck the barbell". Although this description is not elegant, it is very impressive!

When lowering the barbell, bend your hip first, let the barbell stick under your thighs. After crossing your knees, bend your knees and drop the barbell back to the ground. That is to say, when we pull up, we try to take the calf as the reference, while lowering, we try to take the thigh as the reference to ensure a vertical track of the barbell.

Please note the trajectory of the barbell in the following motion picture. Referring to the middle pipe on the right side of the model, it can be said that the trajectory of the barbell basically ensures straight up and down.

So far, a complete barbell hard pull is completed. Simple to say, but not easy to do! Here are some common questions.

Common Problems and Solutions of Hard Drawing

I. Pull up the posterior pelvis and tilt forward

This is a very common problem, which can hardly be done before the waist becomes sour. The main reason for this problem is that the abdomen and buttocks are too weak, and the iliopsoas and lower back erector muscles are too tense.

Improvement methods:

1. Relax iliopsoas muscle

When doing this movement, we need to ensure that the upper body is straight and the hip is fully stretched forward. If we feel that the thigh root has obvious stretching feeling, it means that the movement is in place, and each side is maintained for about 30 seconds.

2. Relax the lower back erector spine muscle

Bend your knees slightly, bend down, approach your thighs with your abdomen, hold for about 30 seconds, and get up slowly.

3. Activating Abdominal Muscles
Curling abdomen

Abdominal curling is mainly the activation of rectus abdominis superficialis. Pay attention to making this movement to ensure that the waist is close to the ground.

Flat plate support

Flat support is mainly aimed at the activation of deep abdominal transverse abdominal muscles. When doing this action, do not collapse the waist.

4. Activation of gluteal muscles
Buttock Bridge

Hip bridge is a very good hip activation action, pay attention to the upward force to the thigh and trunk in a straight line.

2. Different rhythms of hip and knee

Stretch your knees faster than your hips
Hip stretching is faster than knee stretching

When the hip and knee joints of our lower limbs move synchronously, the force produced by them is greater than the sum of their individual movements. Therefore, in order to lift more weight and ensure the safety of the movement process, it is necessary to ensure the hip and knee rhythm synchronization.

Improvement methods: Practice hip-knee synchronization with the lightest load, such as a PVC pole or a home tow pole. Find a tripod to support the mobile phone, take pictures of the action process with the mobile phone, carefully observe and adjust.

3. Bend your back and bow

This is the most common problem in hard pulling. Even if you have mastered hip flexion, you may still be able to bend back hard pulling due to muscle strength, flexibility and other constraints. There are many reasons why hard pull can't straighten the waist and back, which can be summarized as follows: 1. poor flexibility of the rear thigh; 2. weakness of the lower back erector muscle; 3. weakness of the upper back. Solving these three points will help your hard pulling technology.

1. Poor flexibility of the rear thigh

Poor flexibility of the back thigh will limit the flexibility of the hip, that is, you can't bend down a lot when the back of the waist is stretched. You can try to straighten the back of the waist, put your hands on the front of the thigh, and bend down. If you can only touch the knee above, it means that the back of the thigh is not flexible enough. If you want to pull up at this time. Surface barbells will inevitably bend down.

The solution is very simple. Pull the barbell pad high and hard, so that your hard pull won't bend and pull because of the back flexibility limitation.

Of course, the disadvantage of doing this is incomplete movement, each time work will be relatively less, the muscle stimulation is certainly not as big as pulling from the ground, so improving the flexibility of the back is the long-term solution. It can be improved by bending down and pressing down.——

Bend down and press down

Attention should also be paid to keeping the waist and back straight, hip flexion to the limit you can currently withstand, alternating feet, each maintain about 30-45 seconds, calculate a group, each do 4-5 groups. Hold on for a few days, and you will find that you can lower the pressure more and more!

The movement of bending down and pressing down can also be made dynamic, that is, after pressing to a certain extent, the other foot is raised and moved forward alternately.——

Dynamic pull is a warm-up method before training. Before the Common Strength coach takes the trainees for hard pull training, bending down is almost an optional warm-up action.

2. Vertical spine weakness of lower back

The erector spine muscle, as its name implies, is the muscle that makes our spine stand up. The simultaneous contraction of both sides of the erector spine can make the spine extend backward. It is an important structure to maintain the human body's upright posture.

If there are always bad postures in daily life, such as sitting and bowing for a long time, so that the lower back erector spine muscle is always in a state of elongation and weakness, then it will not have the strength to maintain the neutral position of the spine.

The solution is also not difficult. The strength of the lower back erector muscle can be strengthened by Xiao Yanfei's action.——

Xiao Yanfei

3. Upper back weakness

Due to some daily bad postures, such as chest, hump, shoulder lead, etc., upper back muscles are always in a state of stretch and weakness, which inevitably leads to hard pull can not straighten the back.

In order to solve this problem, we can activate the upper back muscles through the three actions of YTW in our daily life.


In addition, the elastic belt can be used for rowing to strengthen the upper back strength.

Elastic belt rowing

The above series of actions are some assistant actions for hard pull, and also the homework I often leave for students. It can be seen that the problem of hard pull is not only the problem of the movement itself, but also the muscle groups in all parts of the body. When we can't do it well, we need to find the crux of the problem and carry out targeted training. Therefore, if you practice the hard pull, your physical ability will be improved comprehensively.

Finally, I want to talk about the hard pulling time. Choice of shoes The problem is that many people choose running shoes or basketball shoes with high heels and soft soles when they train for hard pulling. Strictly speaking, this is not advisable. Because hard pulling requires both feet to step on the ground and ensure that the center of gravity falls on the arch of the foot, the higher heel of the shoe will shift the center of gravity of the human body forward to the sole, and the softer sole will make the center of gravity unstable when we do the action, which is not conducive to improving the performance of hard pulling training.

Those shoes with flat soles and hard soles are the best choice for hard pulling, such as some comprehensive training shoes, canvas shoes and even barefoot shoes, so that you can get a stable center of gravity in hard pulling training.

The above content is finished. This introduction is mainly about the traditional hard pull. There are many variants of hard pull, such as Romanian hard pull in gymnasium, sumo hard pull in strength lifting competition, etc. Each has different technical details and training effect, and can choose action according to actual needs. In the process of training with trainees, I usually do not only arrange a hard pull action, but also make training plans with it. Later, there will be time to explain all kinds of hard pull variants to you one by one.

Last but not least, Mehdi, a well-known strength training coach in the United States and founder of Stronglifts, once said: "The best way to practice hard pull is to train hard pull more."

In fact, any action is this truth, there is no shortcut to fitness, if you think you are not doing well enough, then pay more time.

Tuwen / Common Strength Coach Xie Ning

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