Rack pulls are considered a variation on the classic deadlift that works your lower back muscles efficiently. They also target your hamstrings, quads, traps, and some upper back forces. It is considered a partial deadlift because its range of motion is shorter than that of the traditional deadlift.
T.They are full body exercises and help to increase your physical strength to a great extent. This exercise also strengthens your hips and builds more muscles in your back. In addition, this exercise will help you increase your grip strength and reduce the load on your lumbar spine.
Below is the ultimate guide on how to effectively perform rack pulls to promote overall body strength.
How to do rack pulls like a pro:
1. First you need to adjust your rack to a suitable height. If your holding position is below your knees, consider placing the rack directly below your knee. With your trap above your knees, you'll want to align the rack with the bottom of your quadriceps. Stand with your feet hip-width apart. This is your starting position.
2. Now support your back and bring the bar closer to your body.
3. Inhale and grab the floor with your feet by twisting your toes outwards a little.
4. As you ride your feet through the floor, push your hips forward to raise the barbell from your knees to level with your hips.
5. After raising the barbell to hip level, hold it down for a second.
Things to be aware of:
1. Always remember to add weight, not rack height, as you continue to pull the rack.
2. Your hips should be fully locked as you lift the barbell from your knees to hip height.
3. If you want to increase your grip strength, try holding the weight for a few seconds or as long as you want.
Variations of the rack pull:
If you're comfortable with the traditional rack pull, there are always some variations that you can try:
1. Fat bar rack pulls
This variant of the rack requires the use of a barbell or handles, which increases the diameter (thickness) of the barbell. This calls into question the strength of your palm's grip. This exercise is considered to be more rigid and therefore there cannot be any bending of the bar.
2. Isometric rack pull
With this variant, the lifter places the barbell under a pair of safety stoppers. Here the person lifts the barbell as tightly as possible. This exercise is also very useful for increasing physical strength and intensifying motor recruitment.
3. Reverse band rack pull
This variant of the rack pull proves to be beneficial for increasing your grip strength and getting used to lifting heavier weights. The resistance bands are stretched at the beginning of the lifting process in order to lift the weight upwards. The straps then reduce the amount of support as the person gets more acceleration while pulling the rack. This is done to increase the rate of force production in the upper half of the power.
Frequently asked Questions:
1. What is the point of rack pulls?
By practicing rack pulls regularly, you can increase overall body strength as it targets different muscle groups.
2. What is the significant difference between rack pulls and deadlifts?
The main difference between rack pulls and deadlifts is that rack pulls a shorter range of motion than deadlifts.
3. Are rack and pinion trains a great substitute for deadlifts?
Yes, rack and pinion hoists are considered a great substitute for deadlifts because you can achieve the same strength with a partial range of motion.
4. How many rack pulls should I do?
When you're ready to hone your skills, consider doing at least 3-4 sets of 4-6 reps. If you want to build your muscles, you should do 3-5 sets of 12-15 repetitions. When you're ready to gain strength, aim for 3-5 sets of 3-5 reps.