🚨 RACK PULLS FOR BACK THICKNESS

✅ The rack pull is a deadlift variation that can be used to increase overall pulling strength, back and hip development, and even be used as a teaching progression for fuller range deadlifting movements. In this rack pull exercise guide we will discuss:

RACK PULLS FOR BACK THICKNESS
RACK PULLS FOR BACK THICKNESS

✅ How to Properly Perform Rack Pulls

1. 🚨 Set Your Rack Height

 

Set your rack pull height based on your personal lockout sticking point.

  • If your sticking point is below the knee, then set the height just below the knee. 
  • If you sticking point is above the knee, then set the rack height in-line with the tear drop quad muscle. 

Coach’s Tip: When progressing with the rack pull, increase the weight and not the physical rack height. 

Back Day Heavy Rack Pull
Back Day Heavy Rack Pull
2. 🚨 Grip and Full Body Tension

 

Take a grip that’s similar to what you perform with your normal deadlift training and in competition.

Set the back, pull the bar close to the body with the lats, and think about  the hands being hooks. Take a deep breath and grip the floor, then drive the feet through the floor.

Coach’s Tip: Spend a lot of energy focusing on the hip extension at the top, as this movement is designed to supramaximally load the hips for carryover to your normal deadlift. 

HOW TO DO RACK PULLS
HOW TO DO RACK PULLS
3. 🚨 Stay Tight and Hold

 

After you’ve set the back and hit a strong hip extension, keep the lats contracted and hold the weight for a second at the top.

This is essential for improving grip strength and creating a neural adaptation in the body when working with supramaximal loads.

Coach’s Tip: When applicable, try to hold the weight for a slightly longer period at the top for increased grip strength carryover. 

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