Romanian hard pull action essentials

In the exercise action, Romanian hard pull is often used for training. In fact, Romanian hard pull is one of the types of hard pull. Of course, the exercise effect of Romanian hard pull is also very good, but it is very important to have the correct action essentials if you want to exercise. What is the main point of Romanian hard pull?

The essentials of Romanian hard pull

1.The action begins with the Barbell at the height in front of the pelvis, holding the Barbell, with the grip distance slightly larger than the shoulder width, arms straight, the distance between the feet slightly larger than the hip joint, and knees slightly bent; Shoulder blades are slightly retracted, chest is raised, ribs are pressed down and abdomen is tightened.

2. Lower the barbell and push the hip back as far as possible. Keep the barbell close to your body, with your head looking forward and your shoulders back. During this process, you should be able to clearly feel the tension of hamstring muscle at the back of thigh.

3. When the waist can't be kept straight and starts to bend, stop the action. At this time, the position of the barbell is called the critical point. This critical point is different for different people, so there is no need to force it.

4. Contraction of hamstring muscles and hip muscles from the critical point, move the hip forward, stand up straight, and return to the initial posture. Pay attention to the fact that the pelvis does not need to be ejected, and do not use explosive force to quickly pull up the barbell.

Key points of Romanian hard pull

1.hip joint leading action
Romanian hard pull is a hip joint-dominated movement, and gluteal muscles and hamstring muscles at the back of the leg are active muscles, so the key point of this movement is "hip priority".

2. Increase the time when muscles are under tension.
The barbell doesn't touch the ground in the whole process of Romanian hard pull, and it stops when it falls below the knee, so that it maintains muscle tension in the whole process; When the traditional hard-pull barbell reaches the ground, you can rest!

3. Focus on centrifugal contraction
Romanian hard pull is a pre-stretching (starting with centrifugal contraction) action, starting at the top of the action, then bending the hip (centrifugal contraction of the active muscle) to lower the barbell near the knee, and then stretching the hip (centripetal contraction) to pull up the barbell.In the centrifugal contraction stage, in order to stop or control the speed of action, the muscles will stretch and produce tension, which will destroy myofibrils and give priority to recruiting fast-contracting muscle fibers; This means that in the centrifugal stage, each exercise unit bears more pressure,which in turn produces greater muscle growth effect.

4, the position of the foot
The distance between the two feet is slightly larger than the hip joint, and the toes are facing straight ahead; Some practitioners like the outer eight feet, but they should be as small as possible-the outer eight feet should not exceed 15 degrees at most.

5, barbell close to the body
At the beginning of the action, the barbell should be close to the thigh. When the lever is lowered, the hip joint moves back slightly to make the trunk lean forward. Bend your knees slightly but keep your calves vertical to the ground-the barbell should fall slowly against your calves during the whole movement. If the barbell is farther away from the body, the pressure on the lower back and lumbar spine will be greater.

6. Don't bend your knees too much.
The white line indicates the position of the upper and lower body in the correct way; The red line indicates the position of the upper and lower body in the wrong way.
Too much knee flexion will weaken the elongation of hamstring and gluteus maximus, making their contraction incomplete and not dominant. When you bend over to the lowest point in Romanian hard pull, you should feel stretching behind your knees (hamstring muscle), and bend your knees slightly to lengthen hamstring muscle and gluteus maximus muscle to a greater extent, while the muscles at the lower end of the front thigh participate in the action when you bend your knees too much, thus reducing the training of the target muscle group.

7. Lumbar vertebrae should be kept relatively neutral.
The white line indicates the position of the spine in the correct way; The red line indicates the position of the spine in the wrong way.In the wrong way, the muscle group at the lumbar spine (erector spinae) plays the leading role in stretching back and forth (returning to upright position).

This is the main cause of back pain when doing Romanian hard pulling (and other hard pulling). In the wrong way, the range of motion of the hip joint is reduced. Originally, the trunk extension should be achieved by the hip and leg, but you compensate with the waist, resulting in incomplete contraction of the hamstring and gluteus maximus, and the training effect is greatly weakened.

Romanian hard pull breathing method

Exhale when pulling up and inhale when lowering.

When the weight is heavy, breathe in and hold it, and adjust your breathing after completing a complete movement.

Common mistakes in Romania's hard drawing
Error: the knee did not bend when lowering, and it was made into a straight leg hard pull.

Solution: When lowering, the hips sit back to drive the knees to bend slightly, but the calves are fixed.

What are the advantages of Romania's hard pull?

Step 1 train the whole body
This action can stimulate multiple muscle groups, and the effect is particularly obvious. Hard pulling twice a week can STRENGTHen the STRENGTH of hamstring, gluteus maximus, lower back and upper back, and at the same time, it

will stabilize your body, stimulate abdominal muscles, and stimulate gluteus maximus more powerfully, with more obvious effect. Regular strength training can also enhance metabolism and lose excess body fat.

Step 2 strengthen your strength
Hard pull training can enhance people's physical strength and stability, even for beginners. For beginners, it can protect joints from injury, and more importantly, it will enhance your confidence.

Step 3 improve your posture
The premise of correct hard pull is that your training posture is correct and this posture can be maintained. Long-term hard pull training can make you walk upright and your sitting posture very beautiful, making your body healthier.

Step 4 Enhance your strength in your daily life
This training actually involves a variety of movements and muscle movements and stimulation in life, which can make you more adapt to the activities in daily life, increase your strength and gain a lot.

Step 5 prevent injuries
Some friends are afraid to pull hard because they are afraid of being hurt in this process. Actually, it is not. Pulling hard can help you relieve low back pain, treat and prevent it. Pulling hard can also stabilize the spinal muscles, latissimus dorsi, rhomboid muscles, gluteus maximus and achilles tendon to prevent muscle damage. It is also necessary to pay attention to the fact that strength enhancement takes time, so you should pay attention to your posture and skills in fitness training before you are ready.

Where is Romania's hard training?

1. Exercise hamstring and quadriceps femoris.
Any hard-pulled active muscle is in the leg. Because the legs are hard-pulled engines. Traditional hard pull, that is, leg bending, is exerted by hamstring and quadriceps femoris, but the force of quadriceps femoris in Romanian hard

pull is greatly reduced, mainly by hamstring. Therefore, Romanian hard pull can better exercise the hamstring muscles of the legs.

Step 2 exercise your back muscles
No matter what hard pulling, the part of exercise is bound to be the back. Erector spinae in the back, especially in the lower back, is one of the two most important exercise parts for hard pulling. Although the back muscle is not the active muscle of hard pulling, it plays a role in maintaining core stability and conducting strength in hard pulling, and its force is no less than that of the active muscle. Therefore, the back muscles are the most important exercise parts of Romanian hard pulling.

3. Exercise gluteus maximus and other related muscles
Gluteus maximus is a cooperative muscle with Romanian hard pull, which cooperates with leg muscles in hard pull to help tie up the force. The gluteus maximus will fully play its role and maintain the maximum tension and contraction. Therefore, the buttocks are also the most important exercise part for hard pulling besides the back and legs.

Step 4 exercise your arm muscles
If you want to lift a heavy object, then the arm muscles must be involved. In the process of hard pulling in Romania, the arm muscles will always be in a state of contraction and maintain their strength. Therefore, the arm is an indispensable part of Romania's hard pull exercise.

5. Exercise hand muscles
No matter what kind of hard pulling action, you must rely on grasping the heavy object to pull it up. Among them, the grip strength provided by hand muscles plays a very important role. If the grip strength is insufficient and the barbell can't be grasped, then the strength of the rest parts is useless. The requirement of hand strength, in turn, exercises the muscles of the hand.

6. Exercise abdominal core muscles
In hard pulling, to maintain the stability of the core and conduct strength transmission, not only the strength of the back is needed, but also the core muscles such as the abdomen are needed to keep tight to help maintain the rigidity of the upper body. Therefore, the abdominal core muscles will also get a good exercise in hard stretching.

7. Exercise your shoulders and trapezius muscles
In the process of hard drawing, the deltoid muscle and trapezius muscle of the shoulder will also participate in it and get some stimulation. Therefore, insisting on hard pull training can also enable the trainer to have broad and strong shoulders and developed trapezius muscles.