How to do proper Rack Pulls
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Description
Rack Pull Starting Position. Set the safety pins so the bar starts below your kneecaps. Get used to this height before trying different ones.
Foot Stance. Shoulder-width stance with toes slightly out. Curl your toes up. Jump up a few times: that’s the stance for Rack Pulls.
Shins Vertical to The Floor. Neglecting to do so involves your quads. Put your shins perpendicular to the floor when looking from the side.
Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 51cm/20″ grip width.
Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands. This will minimize callus formation & torn skin.
Straight Arms. Pulling with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.
Bar Against Your Shins. The closer the bar, the easier the lift. Put the bar against your shins, just below your kneecaps.
Shoulder-blades above The Bar. When looking from the side: shoulders in front of the bar and shoulder-blades above the bar.
Chest Up. Shoulder blades back & down, chest up. Imagine someone puts a pen between your shoulder-blades and you try to squeeze it.
Straight Neck. Safer for your cervical spine. Keep your neck inline with the rest of your spine.
How to Perform Rack Pulls. Once you’ve set up correctly, the Rack Pull is like a Deadlift: push the floor away from you until lockout.
Push Through the Floor. Curl your toes up and push through the floor. Think of pushing the floor away from you.
Keep the Bar Close to You. The closer, the safer & easier. Start with the bar against your shins. Roll it over your thighs until lockout.
Bring Your Hips Forward. Push from the heels & squeeze your glutes hard. This prevents pulling with the lower back.
Lock Your Hips. No need to roll your shoulders or hyper-extend your lower back. Rack Pulls end when your knees & hips are locked.
Lower the bar by pushing your hips back until the bar hits the safety pins
Details
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Category:
Workouts
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