T-bar thrust is designed to work out large back muscles. The movement is similar in mechanics to the pull of the bar to the belt, however, the correctness of the exercise is somewhat easier to control here. Thanks to this, the athlete can work with more significant weights, avoiding the risk of injury. T-bar thrust is undemanding to equipment. It can be done both in a special simulator and with a regular barbell.
The main load during movement falls on the latissimus dorsi. Trapeziums, large round, rhomboid muscles, extensors of the spine and posterior deltas work. The thrust perfectly works the area between the shoulder blades. In addition, biceps are involved, and the static load goes to the press, forearm muscles and hips.
T-bar pull in a slope develops several large muscle groups at once. This allows you to get a good load and form a beautiful and wide back.
The draft in the slope can be performed both on a special simulator and with the help of a conventional bar, from one end of which pancakes are removed.
There are various types of traction simulators. Some of them allow you to perform a lying exercise.
The advantage of this embodiment is that the static load is removed from the legs. But there is a significant minus - lying down it is impossible to achieve deflection in the lower back, due to which the maximum reduction of the latissimus dorsi is achieved.
There are also simulators where you get your feet on a special platform and pull up the bar with the handle attached. Such a simulator is very good, the main thing is to occupy a comfortable position in it, in accordance with its growth and degree of flexibility.
There are simulators with an emphasis on the chest, handles for different grips and other equipment.
The principle of muscle work is the same everywhere. To understand the technique, consider the simplest option - with a conventional barbell. Having understood the mechanics of movement with the barbell, dealing with the simulator will be easier than ever.
So, to begin with, take the starting position:
Place the other end in a corner or ask your partner to fix his foot. If there is a special handle, fasten it on the neck closer to the pancakes. If not, it’s okay - the fingerboard is taken with two hands near the pancakes. One brush is placed in front, the other behind. After the approach, change hands.
Or, you can put the fingers of one hand on top.
Bent knees are needed so that you can maintain a deflection in the lower back. Due to the legs, the bar should not be lifted.
Performance of traction:
Perform the described movement 8-12 times. Take a break for 1 minute and take another 1-2 sets.
Deadlift is a basic exercise and should be performed at the beginning of a workout.
If you are pulling in the simulator or using a special pen, the width of the grip you use is of particular importance. The narrower the grip, the greater the amplitude of movement, but the stronger the biceps are included in the work. The wider the grip, the less the muscles of the hands participate, but the amplitude of the movement is reduced. It is recommended to alternate grips with a comprehensive back training.
To ensure that the T-bar rod is absolutely safe and as efficient as possible, check out these tips:
Avoid jerking, all your movements should have the same amplitude and be smooth.
T-bar pull will be easier if you take pancakes with a smaller diameter. Large pancakes not only reduce the amplitude of movement, disturbing you, but also do not allow you to conveniently grab the barbell.
If possible, use small but heavy pancakes. In terms of convenience, it is better to hang several small pancakes than one healthy one.
T-bar tilt in tilt is an excellent basic exercise for pumping back muscles. Due to the fact that traction does not require sophisticated equipment and serious physical preparation, it is popular among athletes of different levels.Master the correct technique for performing this exercise and enjoy the excellent results!