Common misunderstandings of dragging behind the hammer neck
The main exercises for the upper back muscle group, such as the lower trapezius muscle, the rhomboid muscle, the large and small round muscles and the erector spinae, are the best moves to separate the upper back muscle group, making the side more beautiful and stylish.
Common mistakes: bow your head and bow back during exercise, exercise is not good, and it can cause cervical spine injury or strain.
The concept of movement is fuzzy or the weight is relatively light. When the force is applied, the crossbar will be lowered too low by inertia. The stressed part will be transferred to the arms and shoulders. The active muscles will be reduced in force.
This error is common among women.
Correction: Sit upright, with your upper body straight, raise your head, and lean forward slightly.
It is not advisable to include thoracic arches and waists during the action.
If the concept of movement is vague, ask the instructor to correct it during practice; if the weight is light, increase the load appropriately.
Action essentials: sit upright with both knees fixed, hold the horizontal bar with both hands, the grip distance is wider than the shoulder.
The upper back muscles forcefully contract. Drag the horizontal bar vertically to the 3rd and 4th cervical vertebrae, slightly higher than the shoulders.
Then use the gluteal muscle group to control the bar slowly and slowly.
Action points: Use the resistance of the gluteal muscles to make the shoulders rise upwards, fully relax at the shoulder joints and scapula outreach to both sides.
When dragging, the horizontal bar should be pulled to the neck to slightly higher than the shoulders until the left and right shoulder blades move closer to the spine, so that the entire side is in the “peak contraction” position, stop a bit, and then restore.