Rod pull to the waist in the slope: technique of execution, variations and major errors

One of the most important exercises for back in bodybuilding is the pull of the bar to the waist in the slope. What is the technique of doing this movement? How many approaches do I need to perform? Read more about this.

Technique of execution

Let's describe the most important principles in the execution of this exercise.

1. First of all, the back should be straight. This is an important point that applies to any exercise for the back. If we hump it a little, then it can not fully decrease, but there is a possibility of injury. Remember this!
2. The legs should be at the width of the shoulders in a slightly bent condition. When performing an exercise such as pulling the bar to the waist in the slope, the head needs to be slightly lifted and looked forward. It is very important.
3. The more you lean forward, the greater the pressure on your back. Of course, if done perfectly, then it will. However, if the technique of execution is violated at the maximum slope, then this is absolutely unacceptable. Why? In this case, the load moves to the secondary muscle groups and, as we said above, there is a risk of injury.
4. Do not try to help the back muscles with other groups. Learn to feel the work of your muscles.
5. Breathe always on the effort.

Here are the basic rules that are necessary to perform an exercise such as rod pull. You can see the photos below. Let's pass to the basic mistakes which beginners allow.

Basic Errors

1. When starting the exercise, do not move the head and legs, they must remain still. Remember also that the slope of the body should be at a level of 30-35 degrees relative to the floor, which will help maximize the use of the muscles of the back.
2. Always pay attention to the grip. Below we will describe in more detail the nuances of this element of the exercise. However, if you want to swing your back as efficiently as possible, then grasp the barbell with a grip that is slightly wider than your shoulders in order to optimize the amplitude of the movement. Thrust rod with a narrow grip will give the opportunity to maximize the amplitude, but will connect to the work of additional muscle groups.
3. Elbows need to be lifted as high as possible, so that at their upper point they are above the level of the back. The higher you raise them, the better you will pump your back.
4. Do not chase after the weight, because it will significantly disrupt the technique of execution.
5. In order to load the upper sections of the back muscles more strongly, it is necessary to pull the bar to the chest, and also to direct the elbows to the sides.

Number of approaches

It is impossible to say exactly which for each athlete requires a number of approaches. This is strictly individual. In principle, for the ordinary visitor of the gym it will be enough to perform 3-4 approaches for 8-12 repetitions in each, if you work for mass, and 5-6 approaches for 4-6 repetitions while working on force. Nevertheless, before performing such an exercise, like pulling the bar to the waist in the slope, it is best to consult a professional trainer.

Variations

There are different options for grasping. For example, you can perform with the reverse or straight, wide or narrow. What will change with this or that way of doing it? First, the amplitude of motion will change. Second, secondary muscular groups will be included in the work. What does all of this mean? Let us explain now in more detail.

First of all, the more grip we use, the greater the amplitude, because of which we apply much more force to the exercise. On the other hand, with this technique, biceps and deltas are more strongly involved in the work, which, in principle, is unpleasant. If you use the widest grip, then there is a significant decrease in the amplitude of the rod. Consequently, the degree of contraction of the muscles of the back decreases. For this reason, it will be an excellent choice for an intermediate grip that would allow the back muscles to be weighed, leave the average amplitude of movement and minimize the involvement of other muscle groups.

As for the reverse or direct grasp, here everything comes down to the involvement of the biceps in the work. Thrust barbell grip the most "friendly" to the biceps, while reducing the load on the lower back and the latissimus muscles of the back. That is, the best choice will be a straight or parallel grip, which most allow you to pump your back. That's all we wanted to talk about such a basic exercise, like pulling the bar to the waist in the slope.