If you want to increase the strength and volume of the broadest, rhomboid and trapezius muscles (and even to some extent the buttocks and biceps hips), you must include in the training program, Exercise such as tilt barbell pull. With the right technique its implementation, you can eliminate the likelihood of lower back injury, which many athletes have a problem area. Some powerlifters believe that tilt traction improves results in deadlift.
Exercising in the gym, most of the average Athletes mainly focus on the bench press, and on doing Exercise on the back takes very little time. Do not commit similar error, as this can lead to imbalances in muscles and the same injuries.
In this article, we will talk about what is the rod pull in standing tilt, what variations she has, and also what muscles work at its execution.
But first, let’s talk about technology.
- Execution technique
- Classical draft in an inclination
- Pendley Craving
- Yates Pull
- Using fixtures
- Trap Vulture
- Curved Vulture
- Burden
- Working muscles
- Recommendations regarding grip and shoulder position
- Grab
- Shoulder position
- Exercises for the back. Inclined rod pull – video
Execution technique
Standing tilt rod can be performed with different a technique that depends on the particular variation of the exercise. Today I will consider the 3 most popular of them.
Classical draft in an inclination
Perform the classic version of the exercise, spread your legs about shoulder width apart. Lay the barbell on the floor so that the distance from the bar to the legs was about 15-25 centimeters. Lean down and grab the bar with a medium / wide grip from below. (palms up). Keep your back and neck straight. Torso should be almost parallel to the floor, and the legs are perpendicular to it. The position is somewhat similar to the lower phase of the deadlift on straight legs. Keep this position throughout the exercise.
Lift the barbell with your hips extended. Hands should be tense. In this position, pull the bar to the bottom chest Synchronize your shoulder blades, strain your shoulders and bend your arms. Focus on muscle contraction mid back, not biceps.
Extend your arms and smoothly return to the original position. Between repetitions, the bar must not touch the floor.
Common mistakes when doing draft in a slope:
- use of inertia of movements and jerks
- choosing a very heavy weight that makes you too high raise torso
- rounding the back
- focus on arm muscles
- side elbows
- lack of movement in the shoulder blades
“Classic draft on a slope”
Pendley Craving
This draft in the slope got its name from the name of the coach Weightlifting Glenn Pendley. Its main difference from the classic variation is that the bar is touching the floor between repetitions, as well as explosive forces and chest muscles are stretched, which allows you to increase the load on the widest.
Pendley’s traction grip is usually wider than usual, and the bar is taken from above. The body is parallel to the floor, and the upper part back relaxed and slightly bent. Vigorous vulture movement is brought to the bottom of the chest with its simultaneous extension. The hips remain motionless. The main rule in this exercise – to relax the muscles of the upper back in the lower phase and strain them a lot when lifting weights.
Common Pendley Traction Errors:
- Lack of contact between the headquarters and the floor between repetitions
- Inclusion of the muscles of the lower body
- Lack of stretching in the chest
- The body is not parallel to the floor.
Pendley Craving
Yates Pull
This draft rod in the slope of the reverse grip was popularized bodybuilder and Mr. Olympia title holder Dorian Yeats. Medium or wide grip is used here, and the neck taken, as a rule, from below.
Unlike the classic version, the upper body is here located at an angle of about 70 degrees to the floor, which allows work with heavier weights. In this position, the vulture need to pull to the belt. Again, you have to bend your arms together shoulder blades together and deflect shoulders at the same time. Compared with other variations, the draft of the bar to the belt in the slope is more active involves the biceps and lower part of the latissimus dorsi.
The bar must be lowered gently (without touching the floor between repetitions), fully extending the arms.
Common Errors While Performing Yates Traction:
- Range of motion too narrow
- Cheating with the lower body
- Side elbows
- Vertical torso position
Yates Cravings
Using fixtures
Inclined boom lifting can also be done with a track bar, curved neck or additional weights.
Trap Vulture
Trap bar (hexagonal) allows you to perform the same movement in the same way as with a regular bar, but at the same time take up a shell neutral grip (palms to each other). Many athletes the position is whiter than comfortable. In addition, it is easier with a track bar. to train people with problems with wrists, elbows or shoulders. It can also be used to increase the range of motion. in case you have mobility restrictions shoulder blades.
“Tie rod with a tack bar
Curved Vulture
A curved neck allows you to increase the range of motion that contributes to greater hypertrophy. However, this does not always happen: for some athletes, on the contrary, it provides lower amplitude in compared to the one they achieve with a straight vulture.
“Tilt barbell with a curved bar”
Burden
Any tilt of the barbell to the stomach in the slope can be performed with additional burden, however, such approaches are usually practiced by more advanced athletes. When using chains and expanders, the higher you lift weight, the stronger it becomes resistance. The photo below shows how you can fasten the expanders. You can simply transfer chains through vulture.
“Chain and expanders”
Working muscles
The following muscular workouts on a tilt bar groups:
- Upper back. When lifting weights you must bring the shoulder blades together to touch the neck of the chest. it will work out the broadest back muscles (which are responsible for V-shaped torso), as well as trapezoids, rear delts and all small muscles of the upper back.
- Lower back. How to do traction tilted rods you already know, so you have to remember that the back always stays straight. When you lose weight, resisting load, strengthen the muscle that straightens the spine. She is protects the lower back from injury.
- Press. Abdominal muscles help maintain the spine is in a neutral position. That is, the rod pull to the belt in tilting allows you to pump those same six dice on the press. If If you eat right, then very soon they will become distinct visible.
- The back of the thigh and buttocks. Data muscle groups come into play when you lift the barbell with gender. They also help keep your lower back straight. position.
- Hands. The muscles of the forearm help to keep the barbell. Biceps is included in the work when bending the arms and lifting weights, and triceps – when moving the arms back (long head).
Recommendations regarding grip and shoulder position
Finally, I would like to separately give some more important Tips on grip and shoulder position.
Grab
When building working weight, many athletes face difficulties in holding the projectile. This is especially true for such Variations, like Yates-style reverse grip traction. Chalk can come to the rescue here. I would not recommend using webbing (at least do it too often): it’s not very A good substitute for chalk, as you must develop grip strength.
Shoulder position
When pulling on a slope, some athletes slopes too push the body forward. This situation (below the photograph illustrates it) puts the humerus in danger exit the articular cavity. To avoid this, you should not take your elbows too far back.
Exercises for the back. Inclined rod pull – video
Try to tilt the bar in various variations to see which one responds best to your body. In addition, each exercise option will allow you to work out target muscles from different angles. Good luck!
Sources:
- bretcontreras.com/how-to-bent-over-row/
- stronglifts.com/barbell-row/