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Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 category in weightlifting. 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2012-05-29 Views: 1 587 924 Grade: 5.0

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Pull of the horizontal block to the belt - video

Weight and repetitions for beginners

For men: 10 - 15 reps 25 - 30 kg. 2-3 sets.
For women: 10 - 15 reps 15 - 20 kg. 2-3 sets.

Muscle group load

The load is indicated on a 10-point scale (total load is summed up)

Exercise Description

Someone keeps their back straight. Someone stretches forward with the weight. In my opinion, it is better to stretch. This will allow you to get the most out of this exercise. You can even hunch a little at the end. But at the end of the movement, be sure to bend and take your shoulders back.

Main features

1. There are two different types of this exercise. With a fixed back and with a movable back. With your back fixed, your back is locked in place. Only the arms and shoulder blades move. With a movable back, the back extensors are activated and the range of motion increases. I personally like the option when the back is mobile, but within reasonable limits. This allows the lats to stretch and contract more. 2. You shouldn't also neglect different handles. It is advisable to use both a wide and a narrow grip. As well as direct, reverse and parallel grip. All this will allow you to work out your back from all sides. Just do not need to “indulge” in all this variety at one training session. Change your grip on different weeks. 3. Set the weight so that you can do 6-8 reps. 4. The legs are slightly bent during the exercise. You do not need to straighten them. You don't row, after all. 5. In the final phase (when you pulled the handle towards you), the back should be slightly tilted back, arched at the lower back, and the shoulder blades should be brought together. This is the only way you can get your lats to work to their maximum. 6. Your back can be humped a little when you release the handle from you. This will stretch your back more.

Main working muscles:

Short description:

Sitting in the machine, pull the handle attached to the cable through the lower block to the belt .

Introduction

To complete this exercise, you will need a simulator in which the cable runs parallel to the floor at a low height from it. Sit in the simulator and grab the handle attached to the cable. Pull the handle towards the waist, then straighten your arms and return to the starting position.

Preparation and starting position

Use either a straight handle, which you will grip with a supinated grip, or a handle that is straight in the middle but with the ends bent diagonally upwards, or use a special handle with parallel handles. Often times, one common mistake can be seen among athletes performing this exercise: they take on the handle with a too narrow grip. A shoulder-width grip will be much more effective. If you decide to use a grip with parallel handles, then keep in mind that you need to grab them strictly in the center.

As for the parallel handle, try to persuade the administration of the gym where you train to purchase it if your gym does not already have one. This handle should be sized for a shoulder-width grip. If you failed to persuade the owners of the gym, then buy a handle for your own money or order it and carry it with you to the gym at every workout in which you are going to do the deadlift of the lower block while sitting. You should grip such a handle with your hands so that your forearms are parallel to each other throughout the exercise. Sit down and bend your legs so that the handle does not touch your legs during the set.

Lower block pulling

Sit on the floor or on a special low seat, bend your legs slightly at the knees, rest your feet on the footrests. If the simulator is not equipped with leg rests near the block, you will have to think of something yourself and make some kind of reliable leg support that will allow you to spread your legs the way you like. Pull the handle towards you so that you can take a starting position, sitting with an upright torso, a straight back, and arms extended by the weight. Holding the handle with a shoulder-width grip, gently pull it towards your stomach and bring your shoulder blades together. Do not spread your elbows to the sides.

Throughout the exercise, the distance between the elbows should not change. With your back slightly arched, put your shoulders back and way down... This means that your elbows should not be raised when you are in the final position. In fact, your elbows should even drop slightly downward as you tighten and bring your shoulder blades together. Hold the position of maximum muscle contraction for a second or two and then, in a controlled and gentle manner, allow the weight to extend your arms.

During the negative phase, you can Little tilt the torso forward, then return to an upright position during the completion of the positive phase (i.e. deadlift) of each rep. This slight forward torso movement will slightly reduce the stress on your lower back. But, leaning forward a little, do not round! In the final position, where the muscles of your back are contracted as much as possible, do not lean back. Your torso should be upright, straight, and perpendicular to the floor.

Photos 1 and 2: Good seated rowing technique with a parallel grip shoulder-width apart.
Last photo: wrong end position: shoulders rounded, elbows up.

Adjustable handle with parallel handles
from the company "Scorpion Gym Equipment".
Fixed grip grips are not suitable for everyone.

Compared to the straight handle, the upward-curved ends allow the hands to be held in a more natural position, both in the seated lower pulley and in the seated upper pulley.
The photo shows the seated lower pulley handle, its ends bent up and slightly forward. Any metal craftsman can easily make a handle with curved handles, as well as a handle with parallel handles of fixed width.

If you lean back from the vertical - at least during a set with a serious weight - then you will inevitably round your shoulders, you will not be able to bring your shoulder blades together and underload those muscles for which, in fact, this exercise is intended.

Some, under the pretext of reaching full amplitude, relax the arms and shoulders between repetitions by stretching them. This technique poses a threat to the back stabilizing muscles of the shoulder joint and predisposes you to injury. Don't do that! In the starting position, do not relax your shoulders, but keep your head straight. Never put your head down and do not let the weight drag your arms and shoulders abruptly.

Apply chalk to your palms before each work set. However, no amount of chalk will help if the handle you are using is smooth and not serrated. To increase your grip for a smooth grip, grip a piece of neoprene between the grip and palm. (Neoprene is a synthetic rubber that is used for many purposes. Ask for a small piece at a diving equipment store, or a workshop on your campus, or a hardware store).

Insurance and assistance

Insurance for this exercise is usually not necessary because the weight cannot crush you in this exercise. (However, if the cable breaks, you could be severely injured). But you may still need help with this exercise: your assistant will not let you spoil your technique during the last couple of repetitions. Consider that you begin to break the technique when you start to round your shoulders. At this point, an assistant should immediately intervene, who must pull on the weight with an effort sufficient so that you can complete the repetition with good technique.

Increase in working weight

Cable and lever trainers, as a rule, allow you to increase the weight in 5 kg increments. This increase is too large and can disrupt your progress. Perhaps, in your gym there are special weights of 1.25 kg or 2.5 kg, intended for attaching a stack of "bricks" on top in simulators. (If there is nothing like this in your gym, then buy them yourself in a store that sells sports equipment). Use these attachments to make it easier to transition from one weight to the next. Alternatively, you can put a small pancake on the second pin and stick this pin a little higher than the first. This second pin will not go all the way into the brick stack, but it will go deep enough to hold the small pancake securely. Alternatively, use magnetic pancakes. But always check the reliability of the design before starting the set.

Left: Attachment designed to be mounted on top of a stack of "bricks" in the simulator.
Right: A small barbell pancake attached to a stack of bricks with an additional pin.

The smallest (black) pancakes are shown on the left, usually found in halls - 1.25 kg. Other (light) pancakes are what we call "microblins": 0.5 kg, 0.25 kg and 0.1 kg. Use them to gradually increase the weight of the bar.

M agnite pancakes ("PlateMate") are 0.280 kg, 0.570 kg and 0.850 kg. They are especially useful for attaching to a stack of "bricks" on simulators, dumbbells and fixed weight barbells. A pair of pancakes are respectively equal to 0.560 kg, 1.1 kg and 1.7 kg.

The pull to the belt of the lower block is a basic exercise. It activates quite a few muscle groups. In this case, the target are A minor groups are represented: pectoral muscles, biceps, shoulder, lower back muscles, quadriceps and hip extensors, as well as the forearm.

It is believed that this exercise is best for those who want to make their back wider. The most effective version of the exercise is considered to be a modification using a forked handle, which allows you to keep the hands parallel to each other. From an anatomical point of view, the exercise refers to It is performed in a sitting position and by the nature of the movement resembles rowing.

Now let's take a closer look at an exercise called lower block pull to the belt.

Training

This exercise requires the fulfillment of certain conditions:

• The height of the bench or seat should be such that the cable is parallel to the floor when pulling.
• In no case should the body slide forward, which means that the feet should have comfortable support.
• The handles can be either fixed on a common base or separated from each other.
• One way or another, it is advisable that the palms look at each other when performing the deadlift.

to the belt while sitting: execution technique

So, first you need to sit on the bench and pick up the handles. Then it is worth pulling them towards you until the back takes a vertical position, while maintaining its natural bend in the area of ​​the shoulder blades. In this case, the hands should be straight. This is the starting position.

Now you need to inhale, hold your breath and start cravings:

1. The first phase of the movement (it is also intermediate) ends at the moment when the elbows are in line with the body, and the angle of bend of the elbow joint will be close to straight.
2. Further, the handle stretches a little closer to the belt so that the elbows go back beyond the body. This is where the second phase begins.
3. From this position, you need to take your shoulders back as much as possible and try to move your shoulder blades. The more you contract your latissimus dorsi muscles at this stage, the more effective the exercise will be.
4. Then you need to quickly exhale and return the handles to their original position, keeping your back straight and motionless.

Wrist straps can be used for heavy work.

Errors and nuances

When performing an exercise such as pulling to the belt of the lower block, you need to make sure that your elbows are pressed to the body. If they are set apart, this will not lead to anything good. It is thanks to the elbows pressed to the body and the shoulder blades maximally laid back, this exercise allows you to well load the latissimus dorsi, or rather, their lower part.

If you spread the elbows to the sides, the load will shift to the upper back, middle beams and rhomboid muscles. Thus, the exercise simply will not fulfill its main purpose.

The torso, as already mentioned, should be vertical throughout the movement. However, slight deviations at the beginning and at the end of the movement are acceptable. They should not exceed 10 degrees. The limited amplitude of the trunk is due to the need for a safety net against injuries to the lower part of the spine.

The exercise can also be done with a straight bar, that is, the palms will look down, and not at each other. If, holding the crossbar, direct the elbows to the sides and up, then the middle part of the trapezius muscle, the back of the deltoid muscle and the rhomboid muscle will be involved in the work.

If the crossbar has a bend in the middle, and its ends are turned back, then, by directing the elbows down and towards the body, you can almost completely exclude the delta from the work. But if the elbows are directed up and to the sides, then the deltas will participate in the movement very actively. Both options work well for the trapezium and rhomboid muscle.

It turns out that the pull to the belt of the lower block with different positions of the elbows and the use of different crossbars allows you to deeply work out all the muscles of the back: the lats, rhomboid, trapezius, round and, finally, the posterior bundle of the deltoid muscles of the shoulder.

Conclusion

As you can see, the pull of the lower block to the belt with the hand, or rather, with the hands, despite its apparent simplicity, has a number of important nuances. Only by realizing them and working on the correct technique can you achieve good results. An alternative to this exercise is in a standing bent over position. In sports literature, you can often find the phrase "pulling the lower block / barbell to the waist" and, despite the fact that these exercises are similar from an anatomical point of view, they differ greatly from each other in terms of technique.

What do we do to gain back muscle mass? That's right, we pull the bar to the belt in an incline, perform the deadlift in the classics, and pull up with weights. The biomechanical deadlift of the horizontal block resembles the bent-over barbell row, but this exercise is not for building muscle, but for shaping what is already there. The movement is multi-joint, but due to the use of simulators, stabilizers, legs are turned off from it, and the abdominal muscles practically do not work. This helps to maintain a certain shape, keep the waist slim, and develop the outlines of the lats. That is why sitting and standing deadlifts are a favorite exercise for performing bodybuilders, and, oddly enough, for women. With this movement, it is difficult to achieve a triangular back shape if there is not much mass. But to tighten the "wings" so that there are no folds on the back is easy and at ease.

So, the goal is not to increase the mass, but to "sharpen" the lats so that the back becomes deeper, the relief is pronounced, and the outlines are clear and impressive. In strength sports, movement is used as an auxiliary exercise to the bench press, as it teaches to bring the shoulder blades to the spine with a flat back. The exercise is also used as a rehabilitation for injuries and muscle sprains, it allows you to recover faster, and not lose tone when there is no opportunity to train hard.

In the thrust of the horizontal block, work:

• The lats, the shift of the load vector allows you to work out their individual segments or "parts of the back";
• Diamond-shaped, these are the muscles that are responsible for our posture, and their tone is the key to the health of the shoulders, because in strength exercises the correct work of the diamond-shaped ones is the basis for stabilizing the back;
• Biceps - they bend the arm at the elbow, "pull" the handle of the simulator to the belt. Many people tend to turn them off completely, but in fitness, working with them turned on allows you to do without thousands of additional hand exercises, especially when it comes to girls. For the tone, such a load is quite enough, more serious goals are achieved with specialized exercises;
• Trapeziums, large round muscles, and posterior deltoid bundles are additionally included in the exercise

Exercise is included in the back workout as a third or fourth, depending on the purpose of the training cycle, but it can provide benefits for both professional athletes and fitness enthusiasts.

The movement is technically simple. It is available for beginners, amateurs, and even rehab clients. It is performed in a block trainer with a lower or horizontal cable attachment. If there is no such simulator in the gym, you can “assemble” it by setting the crossover cable at the required level and sit on a regular bench. The legs in this position rest on the pancakes, but fortunately, in most modern gyms, it is not necessary to engage in design activities. It is enough to take the simulator.

How to do the exercise:

• Sit on the seat of the car, grab the handle with your hands with a straight grip, and place your legs on the stand at close range;
• Take an upright position;
• The shoulder blades are brought to the spine, the back is straight;
• By reducing the lats, start in the deadlift, bring the weight with the biceps;
• Linger with the handle at the abdomen for 1-2 seconds;
• Perform all repetitions;
• Return the handle to its original position, and end the movement

The exercise is performed in 3-4 working sets of 10-15 repetitions, but there may be other options depending on the needs of the person.

The general rule of thumb for fitness is that finishing a set of 2-3 reps should be given with difficulty, through muscle burning, but without breaking the technique. That is, the ability to perform the exercise should be preserved, but a person should not work through super-effort.

You can use a simple scheme:

• Set the weight of the weights to 10-15 kg and do 5 repetitions;
• If it's very easy to work, add 2.5 kg and do a couple more reps;
• Walk in this way to a weight that will actually be difficult to lift;
• Leave the approach and rest for 2-3 minutes or until complete recovery;
• Perform 12 reps with this weight;
• If it was easy - add the burden again

Important: you need to rest in the approach until complete recovery in order to find the really correct weight.

Most of the horizontal row machines are designed with the human anatomical in mind, and allow you to pull the weight without jerking, jerking, or breaking technique. The movement can be done smoothly and accurately, and this applies to people with any anthropometry.

Typical mistakes should be avoided simply because they will not allow you to get enough stress, or redistribute work in such a way that a person injures muscles, joints or ligaments.

During the deadlift, you should avoid:

• Works like a rowing machine... Some athletes push their feet on the block machine pedals, and manage to unbend and bend them at the knees, fidgeting in the seat. This makes it possible to additionally load the legs, and does not make it possible to work in the amplitude that is needed to work out the back. By displacing the pelvis back and forth, a person reduces the amplitude for the broadest muscles, and redistributes the load. In addition, "rowing" can cause trapezius muscle strain and shoulder injury due to shifting force vectors;
• Rounded Back Workout... Owners of "office posture", that is, the heads of the shoulders twisted forward, and a weak rhomboid muscle of the back with an overdeveloped trapezium, often perform this exercise incorrectly. They do not pull the shoulder blades to the spine and do not work actively with the back. This option does not allow them to load the lats and rhomboids, the thrust is performed with the biceps and, in part, due to "throwing" the weight up with the shoulders, the biomechanics of the movement is significantly impaired;
• "Movement in three planes"... Recently, it has become fashionable to promote wave-like spinal work in some strength exercises. This is called three-dimensional fitness. But in traction to the belt, this is not appropriate, since due to the sitting position, the load is completely taken over by the lumbar spine. Excessive "looseness" in the back leads to overload and injury;
• Stretching the arms forward with each rep... It can be caused by the athlete's anthropometry. People with long legs and short arms should fix their legs as rigidly as possible, and perform a tilt with a traction only once - when they grip the handle of the simulator;
• Work in different planes in one approach... The block pull can be performed both to the waist and to the abdomen, or to the top of the chest. But working in different planes is harmful to the ligaments and joints. It overloads the shoulder joint, and can lead to the fact that the person will then suffer from pain. In addition, part of the load will shift to the hands, since it is they who "direct" the handle of the simulator in different planes.

Technical mistakes can be avoided by choosing adequate weight for the job, and not rushing to do the repetitions. Movement control should be the foundation of your training.

Variations will vary based on machine, handle and seat height. The same pull can be done in a lever trainer or in a hummer to get enough load.

Options depending on the grip

• When pulling a narrow grip with the palms aligned, a good stretch is created in the center of the back, the lats. This version of the exercise allows you to work out the so-called "depth" of the back, to give relief to the center of the lats.
• The traction option with a wide setting of the arms and palms inward with the forearm perpendicular to the floor allows you to additionally use not only the upper lats, but also the posterior bundles of the deltoid muscles. This contributes to the formation of a beautiful, T-shaped back.
• If the palms are directed inward, and the grip is left wide, or if you grasp the curved bar for traction, the exercise will turn into a real "sculptor" for the contours of the back, and will allow you to form a beautiful relief along with the design of the broadest.

Pull in different directions

There is a simple principle here, to which part of the body we pull, muscles are more involved there. To work on the middle part of the back, you need to pull to the belt, the waist line, and try to make the movement at the expense of the back muscles. Traction to the groin contributes to the design of the lower segment of the broadest, and to the chest - the upper one. For beginners, it is more convenient to pull precisely to the chest, since their center of the back is often lagging behind. You can alternate the direction of pulling from workout to workout to develop your back harmoniously.

This exercise is often included in women's workouts, which is completely justified. Most girls do not want to have a significant mass of back muscles, and are content with a slight correction of posture and giving tone. The movement helps to activate the lats, removes the ugly "waves" on the back, which appear with insufficient muscle tone, and allows you to get rid of pain. In women's training, this can be the only horizontal pull if the goal is solely in losing weight and maintaining muscle tone.

When you can't do cravings

This exercise has quite a few contraindications. Usually an active spasm of the piriformis muscle prevents pulling while sitting until it is eliminated and completely stretched. If there is pain in the buttock, radiating to the lower back and leg, it is worth pulling while standing at the crossover with an upright back, and using a small weight, while the gluteal and pear-shaped ones need to be stretched.

Low back pain of any nature also allows you to perform deadlifts while standing on the crossover, or lying face down on a light bench, but not in a seated machine. Lumbar hernias are a contraindication to this traction only if the person cannot sit in principle and cannot pull with good technique.

In other cases, movement can be included in the training programs of both beginners and professionals.

An exercise "Row of the lower block to the belt (abdomen)" is the basic one for training the back and mainly involves work. In addition, it indirectly engages the biceps, triceps, delts, forearms, lower back muscles, quads, and hip flexors. This movement is one of the best for giving the back visual width and is used by almost all professional athletes.

Basic exercise requirements

Seated pull of the lower block requires compliance with certain conditions that will make it as effective as possible.

• The height of the seat must be such that the cable is parallel to the floor during movement.
• Support for the feet should be provided that prevents the body from sliding when moving forward.
• Find a grip so that your palms are facing each other.

Technique for performing the pull of the lower block to the belt

• Grasp the handle with both hands and pull it towards you. Maintain an upright posture.
• Begin to pull the handle towards the belt until the handle touches the body and the elbows are beyond the line of the torso. Feel at the same time the strongest contraction of the broadest muscles. Hold this point for 1-2 seconds.
• Slowly return the handle to its original position. After that, start a new repetition.

• The main condition for the effectiveness of the exercise is the elbows pressed to the body, due to which the lower lats and lower pectorals receive the maximum load. If you move your elbows to the sides while moving, the top of the lats, the middle of the trapezium and the rhomboid muscle will take the maximum load.
• During the execution of the pulls of the block to the belt while sitting, the deviation of the body from the vertical should not be more than 10 degrees. The more the body deviates from the vertical, the higher the risk.
• By changing the handle and grip, you can shift the load to other areas of the back. For example, if you take a straight bar with a straight grip, and point your elbows up and to the sides, then the load will shift to the middle region of the trapezium, the rhomboid muscle and the posterior bundle of deltas. When using a mid-bent handle, the elbows can be pointing down and towards the body or up and out to the sides. In both cases, the deltas are almost completely turned off from work, the main load falls on the rhomboid muscle and