< strong>Common mistakes in high pulldowns: pull hard and use force to compensate!
The lat pulldown is a great move! It can help us exercise our back muscles, especially the latissimus dorsi, and the high pull-down is also a simple and easy to learn action! Therefore, it is loved by many bodybuilders!
However, although it is simple and easy to operate, many people make some mistakes when performing high pull-downs. These mistakes not only make you ineffective in training, but in serious cases may also lead to injuries!
Today I will introduce to you the most common lat pull-down mistake in the gym: pull hard and use force to compensate!
Error demonstration:
Such an action involves too much hip joint and torso involvement! The hip joint will help you exert force, the trunk will also help, and the inertia will help you pull the weight! This will make your back muscles lazy and unable to achieve exercise effects
At the same time, uncontrolled eccentric contraction will also cause you to lose a lot of exercise benefits, and there is also a risk of shoulder joint strain!
What should you do?
Put down your vanity! Choose the right weight to make the movements perfect
The correct sequence of exerting force should be: before starting, the shoulder blades should be sunk → then the upper arms should be adducted (stretched) → bend the elbows and pull the weight. Come down
1. In the initial stage of the movement, drive your shoulders down
2. Then immediately focus on you At the elbow, move the elbow and shoulder back in unison
3. Keep the upper arm close to the torso and squeeze the back muscles
Pay attention to the elbow as soon as the shoulder moves back! To keep up, your palms should feel like hooks just hanging on them
When restoring the movement, maintain the tension of the latissimus dorsi and play it back in a controlled manner, rather than restoring it to a completely relaxed state.
Pay attention to straightening your back and keeping your spine neutral at all times, so that your torso is as stable as a steel bar!