Kettlebell deadlift-kettlebell deadlift picture GIF tutorial

Huling deadlift

Deadlift is the best strength training movement! It is also a basic movement that everyone needs to practice!

The deadlift methods are also diverse, the most basic ones include barbell deadlift, dumbbell deadlift, curved legs, straight legs, Romanian deadlift, single-leg deadlift, hexagonal barbell deadlift, etc.

But have you tried Huling deadlift?

Huling can better master the key points and the feeling of exerting force,

The grip width and angle are greatly restricted due to the barbell bar, but using a kettlebell for hardening Pulling can not only bring the same muscle stimulation to the waist, back and buttocks, but especially to the biceps femoris. This is completely impossible when using a barbell.

Teaching movements

Initiation posture: spread your feet slightly wider than your shoulders, place Hu Ling between your feet, slightly surpass Hu Ling, hold the handle with both hands, bend your hips, bend your knees, tighten your upper back, straighten your chest, and straighten your back. Then step on the ground, start your knees and hips at the same time, pull Hu Ling up!

Detailed precautions:

1. Both feet are the same width as shoulders, and can be slightly shoulder-like. Width, mainly for your own comfort.

2. Hold your hands straight. Hu Ling is close to your body! Never stay away!

3. Put the center of gravity of your butt in the same squat position, and let your knees and toes in the same direction. (Note: the posture should make you feel natural and relaxed, don't deliberately)

4. Make the back smooth, pay attention to maintaining the strength and flatness of your back during the stand up.

5. Relax the shoulders and neck. You can lift your head after the preparation posture is completed and maintain it during the movement. Do not shrug.

Then, in the process of standing upright, in addition to stretching your knees with your upper body, naturally Except for straightness, the rest of the parts are still moving, including the back, shoulders, and elbows.

In addition, when you get up, the force of the back and legs is carried out at the same time rather than in segments. You should not form a two-stage stand.

For example: first pull up the back and then straighten the legs. (Body lean back)

Or: straighten the legs first and then stand up with the strength of the back. (There may be a arching back)

These wrong postures may cause excessive weight on your back and easily hurt.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Comparison between Romanian deadlift and standard deadlift

The benefits of deadlift, the golden movements of strength training

The four changes of deadlift movement illustrations and deadlifts