Rack Pulls are considered a variation of the classic deadlifts, which efficiently work your lower back muscles. They also target your hamstrings, quads, traps and some powers of your upper back. It is regarded as a partial deadlift as its range of motion is shorter than that of the traditional deadlift.
They are full-body exercises while help in increasing your body strength to a great extent. This exercise also results in the strengthening of your hips and building more muscle in the back. In addition, this exercise helps you to increase your grip strength and decrease lumbar stress.
Given below is the ultimate guide on how to do Rack Pulls effectively to promote overall body strength.
How To Do Rack Pulls Like A Pro:
1. Firstly, you need to set your Rack at a suitable height. If your sticking position is below your knees, you should set the Rack just below your knee. If your sticking place is above your knees, you should set the Rack aligned 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 by turning your toes a little bit outward, grip the ground using your feet.
4. By driving your feet through the ground, push your hips in front to lift the barbell from your knees to the height of your hips.
5. Now, after lifting the barbell to your hips’ height, hold for a second.
Things To Keep In Mind:
1. Always remember to increase the weight and not the rack height while proceeding with the rack pull.
2. Your hips should be fully locked out while lifting the barbell from your knees to hip height.
3. If you want to increase your grip strength, try to hold the weight for a few seconds or as long as you are comfortable.
Variations Of Rack Pull:
Once you are entirely comfortable while doing the traditional rack pull, you can always try out some of the variations given below:
1. Fat Bar Rack Pulls
This variation of Rack pulls the usage of a barbell or grips, which increases the diameter (thickness) of the barbell. This challenges the grip strength of your palm. This exercise is considered more rigid, and therefore there can be no bending of the bar.
2. Isometric Rack Pull
In this variety, the lifter sets the barbell under a pair of safety stoppers. Here, the person lifts the barbell as hard as possible. Again, this exercise is very beneficial in increasing body strength and intensifying motor recruitment.
3. Reverse Band Rack Pull
This variation of Rack pull proves beneficial in increasing your grip strength and getting acquainted with lifting heavier weights. It involves stretching of the resistance bands at the beginning of the lift to lift the weight upwards. The bands then decrease the amount of assistance as the person gains more acceleration in the rack pull. This is done to increase the rate of force production at the top half of the power.
Frequently Asked Questions:
1. What is the point of Rack Pulls?
Practising Rack Pulls regularly allows you to gain overall body strength as it targets various muscle groups.
2. What is the significant difference between Rack pulls and deadlifts?
The significant difference between rack pulls and deadlifts is that Rack pulls a shorter range of motion than deadlifts.
3. Are rack pulls an excellent substitute for deadlifts?
Yes, rack pulls are considered an excellent substitute for deadlifts as you can obtain the same level of strength while performing a partial range of motion.
4. How many Rack pulls should I do?
If you are willing to improve your skills, you should do at least 3-4 sets of 4-6 repetitions. If you want to build your muscles, you should do 3-5 sets of 12-15 reps. If you are willing to gain strength, aim for 3-5 sets of 3-5 reps.