you should hear it all the time - hard pulls are the king of all movements. They work your core, hamstrings, gluteus maximus and lower back. They are also a test of raw strength and it sets a benchmark for your overall strength. However, don't think that hard pulls are a necessary training move for everyone, or that everyone needs them for their back training.
hard pulling
if there is an injury to the back, then the stress of hard pulling on the lower back can cause unnecessary risk and trouble. Alternatively, if the hard pulling position is difficult for you, you are better off skipping training hard pulls rather than barely completing them with poor form, especially if you are a tall, long-armed fitness enthusiast take some care.
Below, we assign five trainers to provide seven safe, alternative hard pulling movements.
1. Hamstring curls with pendleton row superset
objective: To learn how to engage the let muscles in a hard pull and transfer energy to other muscles.
Why: Hamstring curls put the hamstrings in optimal condition so that the muscles start to move, while "Pendleton rowing puts you in a hard pulling position so that the muscles are already stimulated in the same way before the big weight compound movement. In short: This superset is like two legs of a hard pull, they allow you to feel the muscles that need to work in coordination.
When to do it: After the preparation movements and before the hard pull.
prone leg curls
how to do it: Lie on the leg curl machine and then bend the leg pads up to your buttocks. After completing 10-15 reps, try to start the pendleton row without resting. In a standing position, lean the barbell with the weight on your calves. Lower your hips, straighten your back and then pull the barbell up as if you were doing a hard pull. Once it is lowered to knee height, pull up on the barbell, using your elbows to guide the movement and pull to stomach level.
3-5 sets of 10 reps each
pendleton row
2. Bulgarian split leg squats
objective: To build muscle and strength in the quadriceps and gluteus maximus.
Why do it: The bulgarian split-leg squat, or split-leg squat with the rear foot raised, is a great movement that not only works the quads and gluteus maximus, but also builds stability on both sides of the hip (from one side to the other), as a single-legged deep squat requires better stability.
bulgarian split leg squat
when to do it: Do this after a double legged deep squat and hard pull.
How to do: Stand in front of a bench and hold a dumbbell in each hand. Place one foot on the bench. Squat deeper forward until your knees are near the floor.
2-4 sets of 6-8 reps each
bulgarian split leg squat
3. Grip hard pull
target: Upper back.
Why do this: This is still a hard pull, yes, but widening the grip will focus the movement on the obliques, rhomboids, and latissimus dorsi. By completing the centrifugal phase of the movement under muscular control, it not only improves core stability, which contributes to the traditional hard pull, it is an effective muscle building movement. In addition, you must use lighter weights so that there is less stress on the joints and spine.
When to do it: As the first movement of a strength training session, or as a secondary movement for high reps.
How to do it: Stand with your feet shoulder-width apart in front of a barbell with a weight. Hold the barbell with a shoulder-width grip, then drop at the hips, bend your knees and straighten your back. Pull the barbell upwards, leaning forward at the hips, and lift the barbell off the floor.
4 sets of 8 reps each
gripping hard pull
4. Hanging high rolls
goal: To make the muscles more explosive.
Why do it: Olympic lifts are great for improving muscular strength, but they are complicated to learn compared to most movements. It's easier to perform a hanging high flip where the barbell is pulled up from the hips rather than from the floor. Therefore, an explosive hip drive and tricep extension will be very helpful (i.e., extending through the toes, hips and back) to bring the barbell up to the position where it is racked in front of the chest, which will reduce incorrect form.
When to do it: Do these at the beginning of a strength training session to stimulate the central nervous system (muscles respond better when the connection between the brain and the muscles is stimulated).
How to do it: Stand with your hands squarely holding the barbell in front of your thighs, grip distance and standing shoulder-width apart. Squat down to a quarter of the depth of the deep squat, then immediately pull the barbell upwards with hips, knees and ankles fully extended. Lower your legs, sink your body under the barbell, grab the barbell in the deep squat position and stand up so that the barbell is up. Let the barbell drop back down to the starting position (in front of your thighs, arms extended) and repeat.
5 sets of 2 reps each
hanging high tilt
5. Reverse leg curl
goal: To build muscle and strength in the hamstrings.
Why do it: This knee dominated movement will challenge the hamstrings, it is different from the hard pull and will also train the calves as this movement helps with knee flexion (in the ascending phase of the movement) and the gluteus maximus which can help keep the back neutral.
When to do it: Do this single joint movement after you have done all the compound movements.
How to do it: Get into a reverse leg curl set with your feet pressed into the metal base and your knees on the mat. Lower your torso forward until you feel the stretch in your hamstrings, then try to lift your body using only your hamstrings.
2-4 sets of 10-20 reps each
reverse leg curl
6. Straight arm rope pulldowns
objective: To build strength in the latissimus dorsi and stability of the shoulder joint.
Reason: The latissimus dorsi and shoulders play a huge role in the hard pull, they stabilise the spine and lock the arms in place. This movement will help you to build strength in the latissimus dorsi and stability in the shoulder joint.
When to do: Do these after compound movements.
How to do it: Set the pulley to its highest position, attach the rope attachment and grab the handles with both hands. Bend a little at the hips with a stretch in the latissimus dorsi, then pull the rope up to the hips with the arms straight.
4 sets of 8-10 reps each
straight arm rope pull down
7. Rope hip flexion
goal: To strengthen the hips, hamstrings and gluteus maximus
why do it: Rope hip flexors are a great addition to train the body hinge in the same way as hard pulls, but are more back friendly.
When to do it: Towards the end of the workout.
rope hip flexion
how to move: Stand away from the rope machine with your feet shoulder-width apart. Grasp the end of the rope between your legs and pull the rope outwards until you get the tension you want in your legs. Flex your hips under muscle control and extend backwards as far as possible. Keep the knees at the smallest possible bending angle, keep a slight arch in the lower back half and keep your neck flat. Explosively extend the hips and straighten the knees to bring the body into a standing position. Squeeze the gluteus maximus and contract at the top for 2 seconds.
2-4 sets of 12-20 reps each
rope hip flexion
the methods are evolved through the principles of fitness movements, suitable for yourself is a good action, hard pull and deep squat are very effective movements, but not anyone is applicable, you can borrow other movements instead, this is tricky, recommendable, may be you also try.