|Primary Muscle(s)||Lower Back|
|Secondary Muscle(s)||Glutes, Hamstrings, Middle Back, Quads, Abdominals|
Rack Pulls Instructions
- You can use a power rack or place the bar on blocks.
- You want the bar at roughly knee level.
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Rib-cage set over your pelvis.
- Position the bar over your shoelaces.
- Feet are just inside shoulder-widith.
- Set your feet as if you were about to jump as high as possible.
- With your knees slightly bent, tighten your mid-section and hinge at your hips to grab the barbell.
- Maintain a neutral spine throughout, never rounding or arching your back.
- Grip the bar just outside your knees.
- Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
- Raise your hips slightly then lower.
- Activate your upper back & lats by trying to break the barbell with your hands.
- Screw your feet into the floor.
- Take a deep breath and fill your stomach with air.
- The barbell is as close to your body as possible.
- Your neck is in a neutral position.
- Drive your feet through the floor and stand up.
- Maintain your core tightness throughout the movement.
- Squeeze your glutes at the top.
- Keeping your knees slightly bent and core tight, hinge at the hips to lower the weight back to the starting position.
- If lifting in a power rack, slamming the bar into the pins will result in a damaged barbell and/or rack.
- The decrease range-of-motion allows you to load heavier weight.
- For a more extensive look at the deadlift, read this piece about the biomechanics of it.
- Avoid arching your back excessively. This is false sense of core stability.
- You can employ a mixed or a standard pronated grip.
- Do not "look up". You want to maintain a neutral neck position.
- Keep the bar as close to your body as possible