The bearing capacity of hard pull and the body solid kettlebells ability to improve body coordination are quite strong, so it is easy to have the situation that the training is not standard. If the hard pull is not standard, it will cause many bad situations, so we should pay attention to the correct action and way when we pull hard.

1. Knee pain: when pulling hard, knee bending direction and toe are inconsistent, and knee neutral and standing posture is not correct, knee pain will occur. The correct way is that the wider the distance between stations, the outward the feet, the narrower the distance between stations, the inward the feet. Therefore, in the process of pulling hard, we should pay attention to adjusting the toe direction, which is also an important factor affecting the neutrality of knee joint.

2. Waist pain: when hard pull does not do a good spine neutrality, it is easy to appear waist pain, and the occurrence of waist pain indicates that the burden of the waist is too heavy. Besides being neutral, you should also pay attention to the degree of collapse. And if you are practicing your hips, be aware that the correct position is to hold the hips forward and push forward with your hips.

3. Pain in the tail: the tail vertebrae is the key to test whether your hard pull is standard. The pain of the tail vertebrae is due to the inability of the tail vertebrae and sacrum to buckle back, and you do not have the support of the buttocks, which will cause the pain of the tail vertebrae. It is worth noting that when you pull down with force, the body is on your hips and back, and pouts back with your hip bent.

4. Shoulder joint pain: when hard pull is not generally the back shoulder and oblique muscle pain. If there is pain, it means that your hand and scapula are not sinking well, indicating that hard pulling is not standard. The correct way is to hold the hands at the same width as the shoulder. When the arms are naturally sagging, it is best to be at the right distance to hold the instrument.

If you have these four situations during hard pull, you should correct your actions in time.