If we were to translate literally, “rack pull"it would really mean"remove from the rack (support)”. But what does this mean in practice? Basically, is a variation of the deadlift that includes only the second half of the movement.
Essentially, a deadlift halfway. Instead of lifting the bar off the ground, you lift it from pins in the rack, a box, or stacked plates.
This is an excellent exercise for boost your training of deadlift and we will see it in detail below:
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THE ADVANTAGES OF THE RACK PULL
The rack pull offers numerous advantages:
- Lift more weight: The hardest part of the deadlift is in the first few inches from the ground. By removing this part with the rack pull, you can lift much more weight.
- Construction of force: By being able to lift more weight, you can develop significant strength in a new way.
- Charging Experience: The rack pull lets you experience what it's like to hold a heavier weight.
- Great for the Rear Chain: Excellent for engaging the posterior chain muscles, especially the back and lats.
- Improves the Presa: It helps strengthen your grip, improving hand strength.
HOW TO PERFORM THE RACK PULL
Performing the rack pull correctly is essential to maximizing benefits and prevention injuries. Here's a step-by-step guide on how to do the rack pull correctly:
1. Preparation and Positioning:
- Adjust the height of the pins or blocks so that the barbell is positioned just above or below your knees.
- Position your ankles so they are in contact with the bar, ensuring proper alignment.
2. Initial Position:
- Maintain an upright posture with your chest lifted and your back straight.
- Your hands should be placed on the bar with a straight-arm grip, slightly wider than your shoulders.
3. Light Flexion:
- Bend your knees slightly. Unlike the traditional deadlift, you don't have to bend your joints and hips as deeply, since the bar starts from a higher height.
4. Control
- Keep your spine in a neutral position. Avoid rounding your back or overextending your spine.
- Keep your head in a neutral position, looking straight ahead. Avoid tilting your head forward or backward excessively.
5. Starting the Lift:
- Activate your core and back muscles before starting the lift.
- Lift the barbell vertically straight up, keeping the trajectory as close to your body as possible.
6. Motion Control:
- Raise the bar in a controlled and focused manner. Avoid abrupt or sudden movements.
- Maintain connection with your back and glute muscles throughout the movement.
7. Full Extension:
- Bring the bar up to a fully upright position, fully extending your hips and back.
8. Controlled Descent:
- Lower the barbell in a controlled manner to the starting position. Maintain control of the movement throughout the downward phase.
The rack pull is an amazing opportunity to build overall body strength and improve your results in both the deadlift and cleans. Try these technique tips and let us know the results!