In strength training, many activities help build muscles and gain strength, and rack pull is one. It is not strenuous like the other activities. The rack pull is an alternative to deadlift such that it puts little stress on the back and hips. It is perfect for people who have injuries and are training to recover.
The article will give more details about rack pull, how it works, its benefits, the importance, and precautions while using it. It will talk more about how to use rack pull-in-back training.
But before you work on those racks, make sure your body is conditioned for it. Use a pre-workout that will fire you up for your workout in all the ways you want it to, and none of the ways you don’t.
What is a rack pull
The rack pull is a type of exercise that strengthens the back muscles. They consist of a standing racked barbell on a knee height while the back is straight. Grab the barbell with shoulder width while pushing hips forward and lifting the barbell closer to the body. Stand tall and put the barbell on the rack by lowering it. Repeat this as many times as you wish.
Benefits of a rack pull.
1. Rack pull increases the size and the strength of the back. Rack pull trains back muscles and allow the bodybuilders to lift heavyweights. It is easier to add weight and the number of times (reps) when using rack pulls, leading to maximum muscle growth.
2. Rack pull puts less stress on the back. When using a rack pull, start it straight by placing less emphasis on the lower back. This exercise is beneficial for people who want to train and get health benefits without suffering from injuries.
3. They reduce the chances of injuries due to the starting position being slightly higher than traditional deadlifts.
4. Rack pull plays a significant role in improving the performance of the deadlift. It allows the training of all back muscles while having a lot of weight. It is not tiresome compared to deadlift due to the ability to involve little power.
Rack Pulls Work On the Following Muscles
Rack pull works almost on all muscles on the back:
Rack Pulls Variations
Variations occur whereby in some situations, there is no rack to perform the frame pulls. The problem is achievable by using special blocks designed to achieve movement by pulling the weight of the plate to the desired height.
Sumo rack pull
It helps in building strength between the legs and glutes.
a) Place the pins in a squat rack and place a barbell on the nails.
b) Load the barbell with plates, then place your feet outside the width of the shoulder and the barbell direct over your foot
c) Drop the butt down while gripping the bar with double hands.
d) Take a breath and then drag the bar up my shins and knees
e) Reverse the movement and return to where you started.
Wide-Grip rack pull
The primary role is for the development of traps. How to perform it:
a)Place the safety pins in a squat rack and place a barbell on the pins.
b)Place the barbells on the pins
c)Move down the bar by pushing the hips up while body upward while standing straight.
d)Reverse and return to the starting position.
Isometric rack pull
This type of rack is mainly for improving the deadlift performance if you have issues getting the bar off the floor. Here are the steps:
a) Place pins in a squat rack the same height as the Knee. Place a barbell on the base in the middle of the pins.
b) Stand in the middle of the squat rack while feet are a little more comprehensive than shoulders.
c) Push your hips back and grab the bar.
d) Pick the bar above the ground and move it directly on the middle foot.
e) Keep pushing hips up to flatten the back, drive the body upwards until it reaches the safety pins.
f) Pull into the pins, reverse the movement and return to where you started.
Smith Machine Rack pulls
- Smith machines are not suitable for building muscles. You achieve this by:
- Place the safety pins in the smith machine above the knee height.
- Put plates in the smith bar, position the feet such that the bar is directly the foot.
- Grip the bar with double hands and move upwards towards the bar by pushing the hips back.
- Take a deep breath to flatten the back while pushing the hips up to twist the bar weight.
- Drive the body upwards until you are standing straight.
- Reverse the movement and go back to where you started.
Above the Knee, the rack pulls.
In this pull, you place the safety bars above the knees. It increases the amount one can lift but reduces the amount of work done. You achieve it by:
- Place the safety pins in a squat rack and place the barbell on the hooks. It should be a bit higher than the knees.
- Put the plates on the barbell. Move towards the bar by holding the grip with double hands and pushing the hips back.
- Drive the body up by pushing yourself through the heels until you are up.
- Reverse the movement and return to where you started.
Precautions while using rack pull
These are some of the precautions to consider when using a rank pull.
1. When carrying the lift avoid carrying big weights at once but instead increase weight gradually with time.
2. When carrying the weight avoid jerking off of the crack.
3. Maintain good posture throughout the workout.
4. When carrying the rack, grip the barbell in your palm, not the fingers.
5. When doing workouts, pay attention to the behavior of the body. If you feel any discomfort or pain, stop the exercise and seek assistance.
Rack Pull is Important
Rack pulls are good for increasing size and strength in the back. Suppose performed using the right ways to avoid the occurrence of injuries. But perfuming workouts using rack pulls has more benefits to both experienced and beginners.
Rack pulls have shorter motion compared to the deadlift, which had more extended movement. The rack pull needs some precautions when used to avoid some cases of injuries.