Thrust to the belt of the lower block: description and technique of the exercise

Thrust to the belt of the lower block is the basic exercise. It activates quite a lot of muscle groups. The target is the widest back muscles. And secondary groups are represented by: pectoral muscles, biceps, shoulder, lower back muscles, quadriceps and thigh extensors, and the forearm.

It is believed that this exercise is best suited for those who want to make their backs wider. The most effective version of the exercise is considered a modification using a forked handle, which allows you to keep the brush parallel to each other. From the point of view of anatomy, the exercise refers to horizontal drafts. It is carried out in the sitting position and resembles rowing in nature.

And now let's get acquainted with the exercise called pull to the belt of the lower block.

Preparation

This exercise requires certain conditions:

• The height of the bench or seat should be such that the cable is parallel to the floor when carrying out the draft.
• The body should in no case creep forward, which means that the feet should have a comfortable support.
• Handles can be either fixed on a common base, or separated from each other.
• Either way, it is desirable that when carrying out traction, the palms are facing each other.

Thrust of the lower block to the belt sitting: technique of execution

So, first you need to sit down on the bench and take the handles. Then it is necessary to pull them to yourself until the back assumes an upright position, while maintaining its natural bending in the area of the shoulder blades. In this case, the hands should be even. This is the starting point.

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

1. The first phase of the movement (which is intermediate) ends at the moment when the elbows are on the same line with the trunk, and the angle of the elbow joint bending is close to the straight one.
2. Further the handle extends slightly closer to the waist in such a way that the elbows go back beyond the trunk. Here begins the second phase.
3. From this position, you need to take your shoulders back as much as possible and try to move the shoulder blades. The more severe reduction in the latissimus muscles of the back you will achieve at this stage, the more effective the exercise will be.
4. Then you need to quickly exhale and return the handles to the starting position, keeping the back straight and still.

When working with a large weight, you can use wrist straps.

Errors and nuances

Carrying out such an exercise as pulling to the belt of the lower block, it is necessary to watch, that elbows were pressed to the body. If they are set aside, it will not lead to anything good. It is thanks to the elbows pressed to the trunk and the maximum backward spades that this exercise allows to load the latissimus muscles of the back, or rather, their lower part.

If you dilate the elbows to the sides, the load will shift to the upper back, middle tufts of trapezius muscles and rhomboid muscles. Thus, the exercise simply will not perform its main task.

The trunk, as already mentioned, must be vertical throughout the entire movement. However, small deviations in the beginning and at the end of the movement are permissible. They should not exceed 10 degrees. The limited amplitude of the trunk is caused by the need to insure against injuries to the lower part of the spine.

Exercise can be done with a straight bar, that is, the palms will look down, not at each other. If, holding the crossbar, pointing the elbows to the sides and upwards, then the middle part of the trapezius muscle, the back part 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 downward and towards the trunk, one can almost completely exclude from the work of the delta. But if the elbows are directed upwards and sideways, the deltas will participate in the movement very actively. Both variants load the trapezoid and rhomboid muscles well.

It turns out that the craving for the belt of the lower block at different positions of the elbows and the use of different crossbars makes it possible to deeply work out all the muscles of the back: the broadest, diamond-shaped, trapezoid, round, and finally the posterior bundle of deltoid muscles of the shoulder.

Conclusion

As you can see, the thrust of the lower block to the belt by hand, or rather, by hands, despite its seeming simplicity, has a number of important nuances. Only having realized them and having worked on the right technique, you can achieve good results. An alternative to this exercise is the rod pull to the waist in a standing position in the slope. In sports literature you can often find the phrase "thrust of the lower block / bar to the belt" and, despite the fact that these exercises are similar to the anatomical point of view, they differ greatly in terms of technique.