You better rack yourself before you wreck yourself! The Barbell Rack Pull is a great exercise for helping you to tighten up your deadlift form and performance.
The Rack Pull is a mini version of a more traditional deadlift from the floor. It can help you to get a stronger finish to your deadlift. It's also a great way to train your posterior chain (low back, hips/glutes, hamstrings) if you are taller and/or have trouble performing traditional deadlifts correctly or without pain.
It targets the hips, hamstrings, and even the core.
- Keep chin tucked in double chin position.
- Unless you are power lifting, use a bilateral over-hand grip.
- Step up to the bar so it is touching your shins just below your kneecaps.
- Take a bow to the bar.
- Keep low back and shoulders flat.
- Think about pushing the floor away from you through the middle to back of your foot.
- Finish in a "statue tall" position. Avoid a rock-back into low back extension at the top.
HOW TO USE:
Use on lower body day paired with a less grip dominant exercise or on total body day in a super set. While you are grooving the form with this shoot for 3-4 sets of 8-15 repetitions with light weight. Once your form is down try for 3-5 sets of 4-8 repetitions. Form needs to be perfect with whatever weight you're using.
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Tim DiFrancesco, PT, DPT, ATC, CSCS, spent 6 seasons as Head Strength & Conditioning coach of the Lakers and is renowned nationally for his evidence-based and scientific approach to training, nutrition and recovery for athletes and fitness enthusiasts.
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