Boom traction is the best exercise for the back, but doing it properly is not so easy. Avoid 5 common technical mistakes, pull and grow!
Author: Josh Bryant, Master of Science, Certified Specialist in Power and General Physics Training
I distinctly remember how, ten years ago, I first entered the Metroflex Gym in Arlington, Texas, and saw the eight-time winner of Olympia Ronnie Coleman, who perfectly performs the barbell thrust in tilt with 180 kg. To this day, I have not seen the back, which at least remotely resembled the musculature of the "King" Coleman, and for me it is obvious that the pull of the bar was the core of his epic back training. You should also make this exercise the core of the training program!
When properly executed, rod pull in the slope has a direct effect on all three basic exercises – bench press, sit-ups and stand-ups. From the point of view of hypertrophy, traction develops the broadest, diamond-shaped and trapezoidal muscles. But better just look at the anatomy of the top of the back – the pull in the slope works out all the muscles that you see. Not to mention that, to some extent, it loads the buttocks and muscles of the back of the thigh.
Conclusion: if you are striving for volume, strength and harmonious proportions, rod pull in the slope can play a key role in achieving these goals. Provided that you are doing it right, because the bad traction technique will tip the "benefit-risk" scales in the opposite direction.
Keeping it in mind, we'll learn 5 typical technical errors when doing traction in the slope and find out how to fix them. After reading the article, it will be easier for you to keep the course, which will help to shake your back, like Ronnie Coleman, in the shortest possible time!
Traction in the slope is aimed mainly at the upper part of the body, but this does not mean that the position of the knees does not affect the result. If you sit too deeply, the hip joints will be too low. It is much more difficult to fix the body when the rod moves. On the other hand, by blocking your knees, you give excessive load to the lumbar region and limit the weight that you can raise. Correct bending of the knees – 15-20 degrees; and this position remains unchanged during the entire exercise.
This item could not be on the list, because I have not met such a mistake for a long time. However, then I sent to the seminar in Las Vegas and, as expected, again stumbled upon it.
There are a lot of reasons why I do not recommend using this technique, starting with the above-mentioned risk-to-benefit ratio. Even if the benefits are great, the risk of diving from a bench with a heavy barbell in your hand is too great. The starting position for traction with flawless technique is the inclination of the body almost parallel to the floor and arms outstretched. And there is no need to lean more strongly.
If you suddenly decide to lean more strongly, your lower back is in a very vulnerable position. You even become weaker in terms of biomechanics and steal from the musculature part of her work. Use the entire motion path, but do not extend it.
You've read about this a hundred times, but do you take it that you do not make this very common mistake? To avoid problems with the back, you need to keep the lower back in a neutral position. When you are hunching, the intervertebral discs contract, and this leads to sad consequences.
Excessive deflection is fraught with its problems, and it should also be avoided, but the inability to keep the lower back in the right position and its rounding is a more common mistake. Rounding is unsafe, not to mention extremely low efficiency with maximum weight. To correct the situation, the following method will help: during traction, think about lifting your chest without lifting the whole body.
4 error. Turning thrust into lifting on the bicep
Do not try to lift the weight of biceps – this is not bending you! Thrust rod is much heavier, and biceps in life can not cope with the load. If after a series of thrusts you feel pain, mainly in the biceps, you rob your back and do not give it the necessary growth stimuli.
From the initial position with arms outstretched, pull the rod to the upper segment of the abdominal wall. Do not even think about biceps flexion; think about how to push the bar with your elbows. Your goals – blading, shoulder extension and elbow bending; do this by focusing on the musculature of the middle and upper back, and not on the biceps.
5 error. Lifting the body during traction
Stanovaya and taking on the chest are excellent exercises, but you do not have to turn traction in a slope into a distorted version of one of them. This happens when you perform traction and simultaneously lift the trunk in the hip joints. Sometimes the cause of this error is too heavy weight. In the movement of the trunk, lumbar muscles are actively involved, which until now have only been isometrically contracted to fix the spine in the correct position.
Not only does this reduce the trajectory of motion; you have to keep extremely heavy weight in a very uncomfortable position. From the point of view of tracking the results, is it possible to assess the progress at all if you are pulling the bar every time with different corners of the hull? You can not, so you can not give a real assessment of your success.
However, some very strong guys with developed muscles finish a couple of additional repetitions with the help of cheating, but this is good at the end of the approach, and not at the beginning. The main reason for excessive torso connection is self-esteem and a desire to raise more weight. The lifting of the hull simplifies the exercise, but the result of a fall in the load results in a smaller result. Securely fix the case to get the maximum dividends.