Lever traction: types, technique and recommendations

Principles of operation in the simulator

The advantage of the Hammer simulator is that there is no axial load on the back

The main advantage of lever traction is the absence of stress on the spine. The athlete takes a sitting position, the back is pressed tightly against the support, which absorbs the main pressure load. The movements of the handles are performed in a maintained arc, so lifting and spreading are carried out in anatomically correct directions.

The back and seat can be adjusted within a fairly wide range: athletes of different heights, weights, and with different proportions can exercise on the Hummer. The axis of rotation is behind the shoulders of the practitioner, which allows him to take an optimal position during the exercise.

The main advantage of the simulator is that you can load the left and right sides of the body independently of each other. At the rear of the structure there are 2 cargo blocks. With different weights, the trajectory of movement does not change.

Advantages of the simulator

The lever action specifically targets the mid-back area. The beauty of performing the exercise in a simulator is that your body is securely fixed and your spine does not experience unnecessary overload. At the same time, you are free to use the vertical and horizontal handles to change your grip and adjust the seat height to shift the emphasis of the load to the upper, middle or lower edge of the lats.

This exercise effectively develops your back.

In other words, when performing hummer rows, you get a fairly large variability of movement, and the spine is safe. The latter, in turn, allows you to work with heavy weights.

The Hummer makes it easy to do rows with one hand. In this case, some athletes prefer to perform the exercise while standing, resting their second hand on the back.

Among the positive effects that you will get by including exercise in your training program, you can also note that the development of a large muscle group gives the figure a visually noticeable athleticism and sporty appearance.

It is also worth mentioning contraindications. If you have problems with the spine or injuries, any exercises that load the back can only be done with the permission of a doctor. Otherwise the traction is quite safe.

Hummer purpose

It is possible to work with your hands separately

The Hummer is designed to fully pump the muscles of the upper body:

• lats;
• teres major and minor muscles;
• diamond-shaped;
• trapezoidal.

Indirectly, the work involves the biceps of the arms, rear deltoids, forearms and abdominal muscles - in a static manner.

In a hummer you can pump up major muscle groups and perform isolated exercises.

Video: How to correctly do vertical rows in a Hummer on your back with a reverse grip

Muscles and approximate effectiveness of vertical rows for working muscle fibers:*

• Lat: 100%
• Round and Diamond: 100%
• Trapezoid: 80%
• Rear deltoids: 80%
• Biceps: 80%
• Forearms: 80%

*Subjective assessment based solely on personal training experience.

Hummer for back application

To : Everyone, from beginner to master.

When : At the beginning or in the first half of the workout. After doing overhead rows on the vertical machine, perform two back exercises—lat pulldowns and one-arm dumbbell rows.

How many:

• — Endurance — 3-4 sets of 20-25 repetitions
• — Weight loss/relief/drying — 3-4 sets of 15-20 repetitions
• – Mass – 4-6 sets of 6-10 reps
• — Strength – it’s better to do a basic exercise – pull-ups with additional weight

Read more : Rows in a horizontal machine

Exercises for the latissimus dorsi muscles

Features of the simulator

The simulator can be adjusted according to the height and length of the athlete’s arms

The main difference between the machine and free weights is its high safety. When working with free weights, the possibility of deviation from the correct amplitude always remains. The risk is especially high if you are overweight. In the simulator, the trajectory is determined by the design and remains unchanged under any load.

In addition, Hammer line has other advantages:

• The athlete performs the exercises in a sitting position. At the same time, it rests on a support, which reduces the load on the spine.
• The amplitude of the lever simulator is slightly larger than the block one. The deadlift is performed with the maximum possible stretch of the muscle, and this allows you to better work the muscles.
• In the simulator you can pump half of your back and arms together and separately from each other.
• The weight is easy to adjust and within fairly large limits.

The advantages of the design in certain circumstances become disadvantages:

• The parameters of the simulator vary within certain limits. It is impossible for athletes of small stature and short arms to train in it.
• Performing the exercise along a strictly defined trajectory excludes the participation of stabilizer muscles. On the one hand, this is safer, on the other hand, such a movement is far from natural and makes it difficult in the future to synchronize muscles when performing deadlifts or deadlifts with a barbell and dumbbells.
• The safety of the hummer often provokes beginners to use maximum weights and not pay attention to technique. This is fraught with injuries and sprains.

There is another major drawback: the price of the Hummer is quite high. They buy expensive equipment for expensive and famous halls.

Benefits of the exercise:

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Horizontal rows specifically target the mid-back. The advantage of the Hammer exercise is that the body is in a fixed position, as a result of which your spine does not feel unnecessary overload. In addition, you can customize the horizontal levers, change the grip, adjust the seat height and thereby shift the emphasis of the resulting load to different areas of the latissimus muscles.

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Thus, when performing the movement in the Hammer, you can use different angles and grips to comprehensively work the back muscles. Considering that the spine does not receive excessive axial load, you can use fairly large weights in the exercise.

In the hummer simulator, you can conveniently perform movements with both hands simultaneously, or with each hand in turn. Some athletes prefer to perform the exercise while standing, while resting their free hand on the back of the machine.

Before we begin to consider the technique of performing horizontal rows in a hummer, it is worth dwelling on the possible contraindications of the exercise. Despite the fact that there is no load on the intervertebral discs, if you have any problems with the spine, it is recommended to start the exercise only after consulting a doctor. Note that in general, lever deadlifts are a fairly safe exercise.

Preparation for classes

Grip width is not adjustable

Preparation is the setting up of the structure. In order for exercises for the back and chest on the Hammer simulator to be beneficial, you need to do the following:

• The trajectory is selected so that it is as close to horizontal as possible. To do this, you need to set the seat height correctly. When moving horizontally, your hands should be at elbow level.
• The pad of the exercise machine should touch the solar plexus.
• When performing the exercise, your feet should rest on the ground.

Depending on the height of the athlete, the length of the handles is adjusted. Changing your grip width will help to some extent, but the hammer doesn't allow for much adjustment.

What muscles work on a vertical block?

If exercises are performed correctly using a vertical block, you can increase endurance and make the muscles of the back and chest more prominent.

Namely:

• latissimus muscle (or, as it is also called, “wings.” Located in the upper back on the side and in the lower half);
• teres major muscle (localized in the armpits, on the lateral surface of the body);
• trapezius muscle (upper and middle parts of the back area, located near the thoracic spine.);
• rhomboid muscle (localized in the middle of the back surface of the body);
• pectoralis major muscle (located on top of the chest);

  

• pectoralis minor muscle (located in the upper part of the chest under the pectoralis major muscle).

Variants of exercises and techniques for performing them

Lever rod in a Hummer in the horizontal plane

The Hummer lever deadlift is a good option for beginners whose goal is to hypertrophy their muscles rather than increase their strength. It is recommended for the strength officer to do exercises in the simulator after the basic deadlift.

If the goal of an experienced athlete is to gain muscle mass, it is worth exercising in a hammer after doing pull-ups with weights in order to “finish off” the muscles.

You cannot perform jerking movements on the simulator: the starting position and amplitude involve a strong stretch of the muscles. The simulator is not suitable for pumping.

Horizontal thrust in a hummer

A beginner, until he has mastered the technique, performs exercises without weight. A more experienced athlete sets the required weight. In the horizontal hummer, the back muscles are trained by the latissimus, rhomboid, and trapezius muscles. Number of approaches – 3–4, 8–12 repetitions.

1. The athlete sits in the exercise machine and leans his chest against the back at the level of the solar plexus. In the starting position, the shoulder blades are retracted, the lower back is straight and slightly arched.
2. In a model with flexible adjustable handles, you can choose the angle and width of the grip. With a narrow grip, the trays are pressed against the body during movement. When wide, place your elbows to the sides.
3. As you exhale, the athlete pulls the handles towards himself. At the peak point, the shoulder blades are brought as close as possible. The chest does not come off the support, the lower back does not bend. You cannot rock your body or expand your chest. No need to put your elbows behind your back.
4. As you exhale, the weight is lowered. The elbows are not straightened completely, since the load on the muscles must be maintained throughout the entire execution.

It is forbidden to jerk your back to lift the weight, or push off the floor with your feet or press with your biceps.

The exercise can be modified to change the load. If the handles are directed towards the belt, the upper parts of the lats work as much as possible, while when pulling to the chest - the lower and middle parts. Hammer rows with a reverse and neutral grip on the back form the very bottom of the lat,

One-handed lever pull

The upper press on the Hummer has a greater amplitude

When performing the movement, the body is fixed in the desired position with your free hand. To maintain the peak position, you need to turn slightly with your hand. This will engage the biceps and serratus muscles.

The hammer exercise is similar to the bent over row. However, it is difficult for a beginner in bending to maintain the correct technique: the athlete often pulls not with his back, but with his biceps. This error is eliminated in the simulator.

Upper press

Similar to the pull of the upper block, but with a larger amplitude. The simulator is recommended for athletes who cannot perform pull-ups. The technique is as follows:

1. The athlete sits on the bench, leaning on his entire back, and not just his shoulder blades. There is no need to specifically press your lower back into the backrest. The shoulder blades are retracted.
2. The palms are held loosely but firmly on the handles. If the grip is weak, use wrist bandages. The wrist maintains the same angle; the hand cannot be twisted.
3. The athlete inhales, stretching the muscles before work.
4. As you exhale, the athlete performs a press, using the pectoral muscles. The weight is pushed with the elbows to relieve the triceps. Elbows move towards each other. Experienced users suggest thinking not about weight, but about the trajectory of movement. The elbows are not extended at the top, and the weight is not thrown at the bottom. To increase efficiency, the peak point is delayed by 1–3 s.

The press can be modified. The Hummer allows one-arm vertical rows. In “advanced” models, you can change the position of the bench and do bench press or on an incline bench.

The load is selected in accordance with the level and goals of the athlete. On average, this is 4-5 sets of 5-10 repetitions. Girls are recommended to work in the same amplitude and with the same number of repetitions, but with less weight. It is difficult for a woman to pump up her muscles, but a “triangular” back and convex pectoral muscles make the waist visually thinner and the figure more graceful.

Hammer is not suitable for beginner athletes: a large amplitude requires good technique and sufficient strength. For beginners, it is better to replace it with block traction.

You can increase the load by more actively using the negative phase.

Execution technique

Before you start performing vertical or horizontal traction, you need to determine your working weight from the weighting blocks. Loads should be increased gradually. It is also necessary to first warm up the body by doing a set of exercises to prepare the cardiovascular system and joints for stress. To prevent injuries, you must strictly follow the recommendations of your fitness trainer. As you adapt, you can increase the load, as well as the duration of the exercises. Lever traction in a sitting simulator is done in a vertical position with the knees secured under special bolsters. The legs rest firmly on the floor. When performing horizontal lever traction, support is placed in the thoracic region; for this purpose, special pillows are installed on the simulators.

To perform a hummer row on your back, you need to try to relax your hands. If you strain them too much, the biceps will be activated. Exercise technique:

1. Prepare the simulator and adjust the seat to your height.
2. Sit down and rest your chest against a vertical surface. Extend your arms and grab the handles of the machine. The spine is straight, the elbows are pressed.
3. Pull the handles towards you, bringing your shoulder blades together at the end point of the movement. It is important not to lean back and avoid turning the body.
4. Lower the weight, but do not return it to the support.

Features of execution with different hand positions:

• with a reverse grip - position with your palms facing you, the load falls on the lower halves of the latissimus muscles;
• with a straight grip - palms turned away from you, the upper areas of the “wings” are trained;
• with a neutral position - the hands are turned towards each other, the central part of the latissimus muscles is worked out.

For a good result, it is recommended to alternately use all types of grip, and also experiment with its width.

Reverse grip

Straight grip

With neutral position

Possible mistakes during training

The position of the body is maintained during exercises

Although a machine is safer than working with free weights, you also need to follow the rules here. Violation is fraught with injury and damage:

• the shoulders remain at the same level during execution;
• the angle in the wrists is maintained constantly;
• you cannot tear your body off the support either in a horizontal or vertical press;
• the exercise is performed smoothly, without jerking. It makes no sense to engage non-target muscles just to push;
• You cannot lift your feet off the floor, sway your body, or turn your head. The body maintains a stationary correct position during exercise.

There is no need to immediately take on the maximum possible weight. Pumps up muscles with an average load. Maximum weights are rarely used on the simulator, since their effectiveness compared to free weights is noticeably less. Hummer is best used to refine muscles.

How to replace the back bar in a hummer machine?

Unfortunately, far from every gym there are lever exercise machines for training the back muscles. In this case, you have to be content with working with free weights and other available exercises.

For example, the horizontal lever row in the machine can be replaced with one of the following exercises for the back muscles:

• Bent-over barbell row;
• Bent-over dumbbell row;
• pull of a horizontal block to the belt.

You can replace the upper lever row with one of these exercises:

• pull-ups;
• pulling the upper block to the chest or behind the head.

Replacing a back bar at home is much more difficult, especially if you don't have any sports equipment. Read on to learn how to train your back muscles at home.

Correct execution of the exercise

1. If you look at the athlete from the side, his forearms move parallel to the floor, in a straight or slightly elliptical path; in the second version, the emphasis is on tightening the elbows to the body, and this version of the movement involves the rhomboid muscles more;
2. When performing a deadlift, the arms move at the same speed and do not allow one to get ahead of the other;
3. The amplitude of movement should be kept as close to natural as possible. Throwing your elbows over your waist should be avoided so that the work is in the optimal trajectory;
4. The support pillow is located at the solar plexus throughout the entire movement; displacement along the axis perpendicular to the spine is not allowed during operation;
5. The choice of grip is relevant if the simulator has a flexible handle design. That is, they rotate around their axis, and you can turn your palms inward or parallel to the plane of the floor;
6. The main load falls on the latissimus muscles; you should not pull with the biceps;
7. Movements with one hand are allowed, but in all technical versions of the exercise it is necessary to pull the shoulder blades towards the spine.