In the halls where it was not fashionable humvees and various block machines for all occasions there were still strong guys with wide triangular back. How did they do it? Right, pulling with a weight, and performing thrust rod in the slope. By the way, for a natural athlete these two movements can be major for years to come. But if you are not in bodybuilding, but simply want to become strong and healthy, this exercise will give everything you need. Thrust rod in the slope included in the plans for simple athletes and fans of powerlifting. This is a basic exercise, loading the muscles of the back, and allowing you to develop strength.
- 1 What muscles are working
- 2 the Importance of stretching
- 3 Options exercise
- 4 Technique
- 4.1 Thrust rod to the belt
- 4.2 Error
- 4.3 Pull reverse grip
- 4.4 Thrust to the chest
- 4.5 Thrust T-neck
What muscles work
That’s definitely not a publicity stunt. When we say that everything is the way it is:
The importance of stretching
Exercise has its specific requirements to the form. Do you know why most men can’t lean forward? The reason here is not back pain, and even in tight hamstrings. Enslaved body position are usually inflexible ankles. To begin with have the stretch in the split-squat and lowering your heels from behind standing feet on the floor. Enough stretch for 30-40 seconds on each side, to tilt became more liberal.
Before exercise is recommended to warm up spins hip joints and shoulders. Otherwise the slope is not deep enough to use the back and fail to perform the movement correctly.
In this article we won’t talk about rods lying face down, as they are a little different in biomechanics, and releases the load with a straight back muscles.
Pull to the belt in the slope is in the following variants:
- Classic thrust belt in the slope;
- Thrust in the slope to the breast;
- Pull reverse grip to the stomach
Usually, this thrust delimit from pulls with dumbbells and a barbell lying face down. These rods are performed to alleviate the pressure on the long muscles of the back, and lower back. They will be suitable for the study of “ties of the blades”.
Thrust rod to the belt
Many people prefer the first repetition of this exercise to take off the floor in deadlift technique. This makes sense, as it helps better to include the long muscles of the back and immediately put the shoulders in a neutral position. But other athletes believe that it athletic only loses power in improper movement. In practice you should use both options and choose the one which seems more convenient and affordable.
Important: this movement is technically challenging, especially for those who’ve never swung back. It is better to take the smaller rod and master it reduction wide, than to hang a “serious weight,” and to raise his biceps and at the expense of cheating.
Technical errors in this version of the motion apply to all types of rods in the slope. People tend too “disperse” the weight of the non-target muscles, and perform a lot of unnecessary movements, which did not help to pump the back:
- A shallow slope. This leads to the fact that overload the bottom of the muscles running along the spine, and a substantial part of the weight rests on the lower back. If there is a curvature, and the athlete will work with the cheating, swinging your body, it turns out that he is constantly trying to shift the vertebrae in the lumbar. This usually ends in a pinched nerve and pain;
- Breakdown and doth biceps. The athlete bends, and everything seems to be okay, rod rises to the stomach or to the chest, but in fact, the athlete performs a hybrid of flexion on a biceps and up his back. It is understood that since the load goes away from the target muscle group, and shifted in his hands. Usually all this leads to the stretching of the ligaments of the elbow, as the athlete drops the bar from above;
- Rounded lumbar spine. Some coaches mistakenly believe that the main “evil” is round the thorax. If the lifter curvature of the spine, it will be a little bit rounded, it is inevitable. But actually more traumatic the situation, when the “hump” in his lumbar does not perform deadlifts correctly. The reason for this can be as simple lack of concentration on training movement and lack of flexibility of the hamstrings. Trends in recent years – doing a workout of the hamstrings on the foam roller. And they are not so useless when it comes to eliminating “humps” in the rods;
- Flexion of the hands. Here the athlete is doing additional work on the forearm, which only causes him discomfort, and distracts from the target thrust. The wrist should be straight. If the grip exercises – a weak point of the athlete, it needs to use the straps;
- Inadequate physical shape weight. The huge rod looks cool, but to comply with her movement technically a beginner will not work. You need to choose a weight at which the screed blades to the spine and a reduction of the widest muscle of the back is technically feasible;
- The pinning of the elbows to the body and to the stomach. So they will be prevented from doing the movement purely anatomically;
- Acceleration of weight the lower back. We are talking about the movement when the athlete straightens slightly and then sort of resets the bar down. It helps to push the weight due to force of inertia to the mid-amplitude. Above them is a fine athlete hold his bicep. It is clear that such exercises do not correspond to training goals, and perform jerking the lower back should not be;
- Breath delay. This is a typical newbie mistake. They usually do not breathe in strength exercises at all, occasionally making ragged breaths. This leads to problems with movement, and recovery after exercise;
- Pull to the belt in the simulator Smith. This talented interpretation of the movement allows the shoulders to work in a natural amplitude. In the end, people can hurt them. Although bodybuilding star regularly show this option, and praising him as a version of “diversity and wonder of muscles”;
- Too narrow a grip. Anatomically it is not possible to enable the broadest muscle and load back. With a too wide grip, the athlete swings the rear deltoid muscle bundles and the narrow – biceps
Pull reverse grip
This movement increases the path of the rod, that is, does the amplitude of the deeper. It promotes greater elaboration of the back, but only those athletes who include it at the start. The technique differs only in that the rod takes a reverse grip (as in biceps) slightly wider than shoulder width. Due to the tie back, the athlete starts to move and performs traction.
Link to the breast
This variation is designed for more experienced athletes. It allows you to use the widest, and “pillars”. Has a more profound inclination, spine parallel to the floor. The thrust is carried to the breast and through the back. It allows additional loading of the trapezoid and the back of the Delta. But this version of the exercises are contraindicated if there are injuries to the lower back, the athlete feels discomfort in the muscles of the thighs when bending over, or physically unable to hold on the projectile to the chest due to insufficient disclosure of the shoulder joint.
This exercise can be performed in a special simulator, where the neck is fixed and you can sit comfortably in the stance and with the usual post. Grif prigruzhayut in the corner, and pulled to his chest in the tilt. Usually this version is considered the best for diamond, and for changing the load vector.
All versions of thrust in the slope, standing on the warm-up doing 15 times, and working approach for 8-12 repetitions. When working on the power you can use and Mesopotamia modes too.
Variant with thrust rod in the slope depends on the anatomical features and convenience of the athlete. Beginners start with the usual slope and straight grip, and then use the reverse grip and the deeper slopes. In any case, pumping will seriously depend on progression of strength. If you are going to add weight on the bar, special results in the gym do not wait.
In training this exercise is sometimes replaced by traction of dumbbells. This is true if you have problems with shoulder joints, and the need to diversify the plan.