What are the main practices of barbell lifting? What are the key points of barbell lifting?

Everyone knows barbells very well. Barbells are also one of the most common equipment. Barbells have an important position in the gym. Many fitness movements require barbells, such as barbell lifting and barbell lifting. I believe some people still know. So, what are the main practices of barbell lifting? What are the key points of barbell lifting? Let’s learn about barbell lifting together.

What are the main practices of barbell lifting?

　　The middle back, and exercise the shoulders and lats dorsi.

　　The key points of barbell lifting

　　1. Hold the barbell with both hands, lie on the upper stool. Slope your arms, and point completely straight to the ground. Turn your wrist and become a straight grip.

2. Open your elbows outward. Pull the barbell upward until the upper arm and back are flat.

3. Keep tightening at the highest point of the movement for one second. Then slowly restore.

The key points of the barbell upright lifting movement

1. First stand on the side of the barbell bar, separate your feet shoulder-width apart. With the waist and back straightened, bend your knees and squat and hold the barbell with both hands, hold the same width as shoulder-width, hold the barbell with both hands, hold the distance shoulder-width, and palms facing back. Exhale and pull the barbell to the starting position. The knees are slightly bent, the pelvis remains neutral, the abdomen is tight, the waist and back are straight, the shoulder blades are tight, the shoulder straps are sinking, keep your chest straight, look forward to both eyes, do not lock the elbow joints, and keep the wrist joint neutral.

2. Prepare for inhalation, exhale the deltoid muscle to exert force to lift the barbell up along the front side of the body to pull the barbell upward along the front side of the body to the upper arm parallel to the ground or slightly higher than the shoulder, and the forearm is slightly lower than the upper arm.

　　　3. Inhale the deltoid muscle controls the upper arm to lower the barbell along the front side of the body to the starting position. Pay attention to the elbow joint not locked, the wrist joint remains neutral, the barbell does not touch the body, repeat the movement, and maintain the breathing rate for 2-4 seconds.

　　　Precautions:

　　1. The elbow should be opened to both sides of the body, and the upper arm and body should be in a T-shaped shape when the top of the movement.

　　2. The elbow is bent, and the upper arm is pulled upward, and the forearm is only for suspension movement.

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