If you saw someone pull out a rack pull in your gym, you might have made the mistake of calling it a dead man's deadlift. Although Rack Pulls have a shorter range of motion than a deadlift, they work on the same muscles, and by shortening the movement of the exercise you can use Rack Pulls to lift a heavy weight. This strengthens the back muscles and improves your form and strength in the upper half of a standard deadlift.
You need a kit for pulling racks, namely a barbell and a power rak. This and the heavy weight mean it's definitely an exercise that works best in the gym rather than a home workout, even if you have a barbell at home.
The lower back muscles are the main target of The rack pulls, but the movement also affects the upper back, buttock muscles and hamstrings. In addition, you increase the grip strength. Rack and pinion does not work as well as deadlift. So if you have little time, it's probably wise to opt for the latter, but if you're improving your deadlift or focusing on inflating your back, adding rack pulls to your workouts is a breeze.
Rack Pull Procedure
First adjust the height of your rack. The three most common positions are just below the knee, just above the knee or halfway up the thigh. If you are a seasoned weightlifter, you can choose the height in accordance with the part of the deadlift that you think you can improve, or you can easily make a series of rack and pinion moves at any height. The lower your height, the more your buttock muscles and thighs are included in the exercise, while a higher starting point puts a stronger focus on your back.
When the bar is in your preferred position, grasp it with your palms facing you and your hands shoulder-width apart. Tighten your hamstrings by pressing your hips backwards. Keep your back straight and look forward throughout the movement. Lift the weight by moving your hips forward and stretching your knees. Pull your shoulders back at the top of the movement, then slowly turn them over and lower the bar back into the power rack.
Rack Pull Variations
Resistance Band Rack Pull
An easy way to increase the challenge of When you pull on the rack, resistance bands are attached to the feet of the rack and to both ends of the rack. This increases the total resistance in the exercise and gradually loads that resistance at the top of the movement when the tension in the band is greatest. Pulling racks to improve the top half of your deadlifts is a clever way to make the exercise even more effective in this regard.
Deadlift with roll bar
This variant of the standard deadlift reduces pressure on the back during exercise, making it a great option for those new to the exercise. Between the pull of the rack and the deadlift of the fishing rod, you will build up the necessary strength to achieve full deadlift and secure your back. The hexagonal or diamond shaped interception rod is designed so that you can stand in it and hold the handles at your sides while you're performing the lift, rather than leaning forward to grab a standard dumbbell from the ground in front of you.
Stand in the middle of the bar and reach down to grab the handles. Lean back your hips, lift your upper body and look up in front of you. Stand up by stretching your hips and knees and keeping your back flat. Slowly lower the rod back to the start.