This is a complete guide to the best traction techniques. exercises that you perform in the gym to train your back muscles. Build a strong back and improve your posture by choosing the right one for every workout cravings.
There are many ways to perform traction: with a barbell, with dumbbells, in the unit, in the simulator or with the help of hanging belts, one or two hands. All of them will not allow to sit still, but will also help create stronger and more developed latitudes muscles and muscles of the middle back.
How to do traction for back training
No matter which type of traction you use, The following general technical recommendations must be applied. to get the most out of each rep:
- Maintain a stable back position with a normal bend at each rep
- Bring the shoulder blades together at the end of each repetition and allow the shoulder blades converge and diverge at the end of the eccentric each repetition.
- Demonstrate conscious control throughout the gap movement. Focus on muscle work in each exercise and keep fit without cheating through additional movements or momentum.
The above technical recommendations, although applicable to all types of traction, various applications and exercise options for your character (body position or performance) in the best way correspond to certain ranges of repetition.
Here is a complete guide to doing traction with the right technique.
Best traction options for developing strength: 1-5 reps
I perform approaches in the range of 1-5 reps to increase power indicators. It consists in performing concentrated parts of each exercise with the best possible effort. This means that you will move slower due to the large weight, but the goal is to perform traction faster without cheating. However, be sure to keep controlled the eccentric (lowering) part at each repetition.
The pull of the barbell to the waist with the lower grip: I believe that this exercise requires the strongest hand grip, which makes it very convenient to perform in a given range repetitions. It was also found that the position of the instep support at the grapple fights the general tendency of the wrists to flex when the same traction, but with an upper grip and a lot of weight. When the wrists bend, elbows cannot move along the necessary path, and traction takes longer than expected.
One-arm tilt dumbbell pull on bench: I prefer a position where both legs are on the ground instead of the one when the knee needs to rest on the bench. The reason is that the bench is always the same height, but people come in different heights. So, depending on your height, with a knee on the bench it will be uncomfortable for you to keep your torso parallel to the floor, because you You will try to adapt on the bench.
On the other hand, with two legs on the floor you can tune exercise for you because there is complete freedom of positioning legs so that they support your body in the best way.
Standing draft of a dumbbell with one hand: at least many people even consider dumbbell traction as a one-handed option traction of the barbell to the belt, the draft of the dumbbell standing in the slope is actually closer to the rod pull than the bench version. This is because without additional support on the bench, buttocks and lower back more loaded.
However, a one-handed traction variant is performed, for example, over the right shoulder to the right hip, which makes it a good help for rod traction.
Upper linkage: not every room has this simulator, but I think that in the big hall should be for sure. Traction during traction follows a natural arc that others varieties of traction can not be repeated with accuracy.
I concluded that it is very difficult to carry out this traction with improper hand position, which puts this exercise on the first a place among my favorites to perform in the small range number of repetitions.
Horizontal traction in the block: no room for errors with horizontal traction in the block, so I like perform it with heavy loads. In other words, referring to core traction replicas, no need to pay attention to how to focus on weight lifting, how to grab hold and to pull.
Best varieties for the average number of repetitions: 6-12 repetitions
All my traction options with few reps are also good work in the range of 6-12 repetitions. But the opposite is not absolutely true. If you do one of the hard approaches right Now, you might be embarrassed. Lighten a little task.
Belt pull: I find this exercise good in this range of repetitions, because, unlike low range, when performed with the wrist not so much bend and hands move smoothly.
Wide grip bar pull: when it comes comes to varieties of traction that are concentrated work out the muscles of the middle of the back, the option of pulling to the belt wide grip is hard to beat. When doing traction with a wide grip who can pull the bar to or through the chest without turning shoulders and wrists inward and not holding the right position last a couple of centimeters. This common problem changes the training effect. movement and focuses on where it should be. Fortunately i found that this can be easily prevented by installing on a barbell pad, then it will be necessary to pull it to the chest, and not the neck.
Sitting in a block to a belt: I think this traction is not suitable for performing in a low repetition range due to big bending forward, which begins and with which each approach ends. Take this position with a big overload has a big risk.
The pull in the block to the belt sitting wide grip: this another great exercise to focus on muscles of the middle back. As with the barbell, I like attach the pad (you cannot fully fasten the Velcro because of the cord, but it should still help).
The pull of the lower block to the belt with one hand: this an excellent exercise that includes the center of the back and opposite thigh of the pulling arm. As you stand, you limited by how much weight you can hold without leaning forward which depends more on your weight than on strength. Therefore exercise not suitable for performing in a low range of repetitions.
Compound traction in the block: this is one of mine favorite traction variations because it involves moving torso in combination with hand movements. Athletes claim that it `s naturally.
One-handed execution also involves coordinated movement with center of gravity and opposite thigh. Since it is, basically a kind of cable exercise, the same applies load limitations.
Thrust on the top block with one hand down (on lap): this is basically the opposite of an inclined bench press. In addition, for those who have problems with traction mechanics, the angle with this exercise makes it an excellent choice for becoming traction.
One-handed TRX pull: me like the double functionality of this exercise, which strengthens center of gravity along with traction with one hand. The challenge is to prevent rotation of the trunk and hips during implementation approach.
To resist rotation, you can extend your free arm to the side while doing the exercise. It’s hard for most people so doing 6-12 reps will cause problems that you handle it.
Linkage: This linkage is classic. an exercise that really needs no explanation. Not less, when working with a bar, unlike a T-shaped device, which is in some rooms, I prefer to use grip device that spreads the arms shoulder-width apart. it puts you in a better position when raising and lowering cargo.
The best types of traction with a large amount reps: 13-20 +
Each exercise that I have listed before could be a good fit. for a given range of repetitions. But these exercises are best. perform in these higher ranges for many reasons.
Cross traction: This is a wide grip traction, which creates a diagonal force vector due to crossed cables, loading back muscles a little differently than other traction options with wide grip. This makes this exercise a good addition. to these cravings.
On the other hand, this exercise is easy enough to start doing wrong. Especially if the weight is heavy – the wrists begin to wrap up, and elbows fall. That’s why I believe that it is better suited for a higher range of repetitions.
Two-handed traction: TRX and do not mind using this traction in the middle range of repetitions, I I think that it is better suited for a large number of repetitions. I AM would rather advance by doing more repetitions with the same body angle of 45 degrees to the floor, instead of using a sharper angle. This is due to the fact that the movement becomes more uncomfortable.
Elbow Reach TRX: reliable choice: elbows are pressed tightly or slightly expand. But in both cases I prefer a lot of repetitions.
Fast traction with tapes: move hard and moving fast are two ways to increase the set of motor units. Tapes allow you to move fast. And although we appreciate the quick movement when performing exercises on the lower body and strength exercises, it surprises me that often there is no such thing as with performing traction.
Since the focus is on speed, I recommend complete the approach in a second.
Alternative quick traction: this option includes torso rotation and in combination with speed it makes Its one of the sportiest traction options.
Again, since the focus is on speed movement, I recommend trying one traction cycle (like left hand and right) per second.
How to program traction
I like to use a three-cycle wave strategy approaches and repetitions, for example:
- Workout 1: Average Reps
- Workout 2: Low Reps
- Workout 3: High Reps
This works well 4-6 times. Using the same exercises, gradually increase the load every week. After 4-6 cycles switch to different exercises, but use the same scheme.
Below are four different permutations of the same wave-like three-stroke cycle. This may be enough for long months of hard training.
Version 1
Traction training 1: sitting traction, 3 sets of 8-12 repetitions.
Traction 2: One-handed traction 4 4-5 reps
Traction 3: TRX Traction elbows, 2 sets of 15-20 reps
Version 2
Traction Training 1: Compound Traction in the Block, 3 approach of 8-10 repetitions.
Traction 2: Lower Grip 4 sets of 4-5 reps
Traction 3: Quick Traction, 2 sets of 25-30 reps
Version 3
Traction 1: horizontal traction in simulator, 3 sets of 7-10 repetitions.
Traction 2: One-handed dumbbell traction bench, 4 sets of 4-5 reps
Traction 3: Sitting with a wide grip, 2 15-20 reps
Version 4
Traction 1: Linkage, 3 sets of 7-12 reps.
Traction 2: Traction in the lower or upper blocks, 4 sets of 4-5 reps
Traction 3: Cross-Traction, 2 sets 13-20 reps
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