The Rack Pull is a great overload compound movement that can be used to increase overall pulling strength & Back and hip development. Due to its compound nature the RP works the Erector Spinae (Lower Back), Glutes, Hamstrings, Quads, Traps & upper back. Another great aspect of the RP is the decreased lumbar stress experienced during heavy lifts. .
THE SET UP
The pins should be set to the desired point, in this case just above the knee. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. As this is an overload compound exercise, a mixed grip and/or straps are advised. .
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. . .
. *** TOP TIP *** .
Think about keeping your shoulders over the bar for longer than you're used to, and drive your feet into the floor and 'leg press' the floor away from you. .
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