The horizontal block pull is an insulating exercise to concentrate the load in that part of the broad muscles in which it is required. To offset the load, the athlete can use various vultures and arm positions. The versatility of this traction allows you to include it in almost all training programs, but you must take into account the sequence of exercises.
The thrust of the horizontal block is not performed for the overall development of power indicators, it is used as a “finish”. In fact, all traction exercises are characterized by the ability to stretch the muscle fascia and the muscles themselves, which, in turn, stimulates hypertrophy of muscle fibers if these exercises are performed in a pumping style.
Execution technique
Various variations of this exercise allow you to develop and use all the muscles on your back. A narrow grip is considered the most popular option: elbows move along the body, palms pointing inward. If the draft of the horizontal sitting block is performed correctly, then this exercise works on the outer parts of the back and the middle of the top. So, we sit down to the simulator, the handles are attached to the cable (if double, then one, if single, two). Keep your back straight, lean forward and grasp the handles - grab your palms towards each other, arms straightened.
Further we deviate back until the position of the back is vertical. We take a deep breath and pull the handle towards you with a breath hold. Elbows move along the body. At the end point of movement, the palms should be near the abdomen, and the elbows should be behind the body. We exhale and return to the original position, watching the position of the back and the movement of the load. We straighten our arms and start moving again.
Joint and muscle function
In an ideal embodiment, the thrust of the horizontal block is performed when the load is applied to the latissimus dorsi muscle, that part of it that you need to work out. But in fact, the load partially falls on the biceps. To avoid this and form the back, you should strictly adhere to the technique of performing the exercise, and then you can achieve the desired result.
As already noted, it is possible to achieve a shift in the load on a certain part of the latissimus dorsi using various vultures. The pattern is this: the wider the grip, the more the external segments of the back muscles are involved, the narrower, the more load falls on its middle. With the help of the reverse grip, the concentration of tension in the lower part of the latissimus muscles is ensured, well, and the direct one in its upper part.
Given this dependence, you need to select the neck, but it is worthwhile to understand that the technique of the exercise will be different each time, since throughout the amplitude of the movement the biomechanics of the joints and muscles will change.
Classic exercise pattern
The pull of the horizontal block to the belt in the classic version involves the choice of a medium grip. In this case, the brushes are turned to each other. Legs should be firmly pressed to the intended part of the simulator. Moreover, the emphasis should be through the heel, not the toe. The back should be bent, you can slightly reduce the shoulder blades to connect the broadest muscle. The elbows and knees are bent and are in this position constantly.
Next, you need to pull the bar toward you, but at the same time work not with your hands, but with your shoulders, bringing the shoulder blades together. Hands are connected in the final position, but only so that the blades are brought to the maximum. Now, slowly return to the original position and stretch a little forward, leading shoulders, but avoiding twisting the back.
Alternative embodiments
The thrust of the horizontal block to the stomach is performed with both wide and narrow grip. The load displacement and the length of the amplitude of motion depend on the choice. If you are pulling a block with a narrow grip, then you need to stretch forward as much as possible and push your elbows even further behind your back, pressing your hands to the groin. A wide grip is characterized by a short range of motion, but in this case, the exercise is done in the upper part of the body.
It is also worth noting the importance of proper breathing during the exercise. For beginners, it is better to adhere to the classical breathing pattern: inhale in the negative phase and exhale in effort. But experienced athletes can change their inhalation and exhalation in order to maximize muscle stretching by stretching the diaphragm.
Tips & Tricks
The pull of the horizontal block does not require a lot of weight, as this exercise is insulating. However, you must ensure that the load increases. You can increase the progression in other ways, for example, by reducing the intervals between approaches. But with any option, the technique in this exercise is a priority. It is worth paying attention that the draft of the horizontal block should not be performed after the deadlift, since the spine is in a very uncomfortable position. If the athlete does not adhere to the technique, then he may be seriously injured. Do not forget about this when you practice this exercise.