One of the most basic exercises that exists is the deadlift. It turns out it's as simple as the popular Planet Fitness joke says; you pick it up and let it go. Of course, almost anyone can achieve brute strength with this compound exercise, but actually mastering it is a completely different story. This is where variations like Romanian deadlifts and rack pulls come in; These not only help you gain mass and strength, but also improve technique. Here we focus on the racking exercise.
There are several ways to do deadlifts, including sumo (wide stance), mixed grip, and single leg. But rack pull-ups are our favorite for beginners.
The rack pull exercise helps beginners learn the intricacies of deadlifting and helps advanced lifters eliminate sticking points to pull more weight. It can also help you build muscle as an added bonus. If you're near a squat rack, a barbell, and some plates, brace yourself and get ready to lift.
What is Rack Pulling?
Simply put, the rack pull is considered a semi-deadlift. It is usually performed in a squat rack, where the barbell rests on the safety levers and is thus elevated. The goal is to start with the barbell at knee height and perform the lift as if you were locking out at the top of the deadlift.
When it comes to rack pulls and deadlifts, the rack pull is a great way to get stronger in the upper half of the deadlift; This is a common sticking point for beginners and expert deadlifters alike. With the safety racks in place, you can lift much more than you can when lifting the weight off the floor. It can also be used as an exercise to strengthen and develop the forearms and grip, as well as the lower back.
The barbell rack pull is an exercise that beginners can learn and advanced athletes can still rely on to improve. When done correctly, it can build muscle (6 to 10 reps with a moderate to heavy weight) or strength (1 to 5 reps with a very heavy weight); It is a very safe exercise with proper form. Don't be afraid to use this as part of a back routine or push, pull, leg exercise program.
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How to Pull a Shelf
Setup
The safety arms of the squat rack should be placed at knee level. This can be slightly above the knee if you are using it to improve your lockout in the deadlift, or below the knee to extend the range of motion for muscle tension. A general rule of thumb for rack pull form is that the barbell should touch both sides of your kneecaps when you stand next to it.
When you approach the barbell, you should use the same stance as for a regular deadlift. If you're using a traditional stance (feet shoulder-width apart), position your feet the same way. If you use a wide (sumo) stance, do the same here. The same rule applies to your grip. However, while you usually lift the bar when doing deadlifts, it should also be used in conjunction with rack pulls.
If you are just starting out with this exercise, it is best to start with a shoulder-width stance with the most comfortable grip. If you're not yet confident in your grip or ability to support your core, adding lifting straps and a lifting belt can help, but don't use them as crutches every time you perform the movement.
Lift
- To start, place yourself on a squat rack with safety racks and a barbell sitting at knee height.
- Brace your core and tighten it, keeping your back as straight as possible.
- Bend your hips slightly and pull the bar close to you with your lats.
- Apply as much force to your grip as possible to hold the barbell firmly.
- Plant your feet on the floor, thrust your hips forward, and lift the barbell off the rack into a lockout position so you're standing upright with the barbell at arm's length.
- Once you reach the lockout and your hips are forward, hold the barbell for a moment.
- Slowly return the barbell to the rack and come to a complete stop before performing the next repetition.
Getty Images/SEBASTIAN KAULITZKI/SCIENCE PHOTO LIBRARY
Exercised Rack Pull Muscles
Lower Back
Thanks to the reduced range of motion, the lower back receives extra attention in the rack pull. Although it does not completely isolate the area, when applied correctly you will notice a positive change in your muscle development and strength. You can also focus on the muscles, which will put less stress and load on the vertebrae.
hip muscles
Glutes are the largest muscle group in the body and play a major role in rack pulling. If you want to maximize your glutes, try squeezing your glutes at the top of each rep. You can also use the glutes to generate maximum force for hip extension.
hamstrings
The range of motion you can do when performing the rack pull will determine how involved the hamstrings are during the movement. If you are lifting above your knee, their involvement will be less than if you start below the knee. However, they still work at a level where you can get the barbell up to the lockout.
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quadriceps
To achieve the lockout, you need to straighten your knees, which means the quadriceps muscles must also be involved. Like the hamstrings, range of motion will determine how active the quadriceps muscles are. Keeping your hips down will also increase their engagement.
trapezius
Your traps will help you maintain tension in your back so you can balance the barbell as you pull it up. Other back muscles such as the lats, rear deltoids, rhomboids, and teres major will also be active, but the lats are the main movers. That's why many lifters and coaches like to use extra weight to maximize this tension and improve upper back strength.
Forearms (Without Strap)
It's fine to use lifting straps if you want to lift more, but know that if you choose to use them, there's a good chance you'll lose some gains. The hands-only grip method allows you to improve your grip and strengthen the muscles in your forearms. For example, Powerlifters are not allowed to use straps during competition, so most people choose to leave the straps in their gym bag while doing this exercise.
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Common Shelving Mistakes
If you are new to this movement then knowing what it is not to do It's just as important as knowing what you need to do. If you want to get the most out of racking, avoid the following mistakes at all costs.
Not Enough Weight
You'll need some resistance to know you're doing the exercise correctly. Once you've warmed up, you can feel confident starting with a weight comparable to what you might currently use for a full deadlift. Using too light a weight will not provide the benefits that racking does.
Going Too Heavy
The opposite is true here. Yes, your range of motion has been reduced, but you don't want to place plates on the barbell to draw attention to yourself and then have to compromise your form to stand up. If you can't do it correctly, adjust the weight accordingly. You should already be able to use more weight than you would in a regular deadlift attempt, so use this move to make the lift easier before increasing the weight.
Short Range of Motion
The range of motion of this exercise is already shorter than the regular deadlift. Setting shelves too high for the sake of carrying more weight can actually be counterproductive, after all, this move isn't just an ego boost. You want to work the targeted muscles through a specific range of motion to achieve the desired effect.
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I'm Going Too Fast
It may be tempting to quickly lift and tap the rack before the next rep. However, this allows momentum and gravity to do most of the work, which can minimize the desired effect and possibly lead to injury. Execution must still be controlled throughout the entire rep. Standing on the rack briefly before the next rep will eliminate momentum and allow you to build your own strength.
Incorrect Positioning
Rounding your back or placing your feet unevenly can also change the way muscles work and cause injury. Following the guidance shared above will serve you best.
Racking Alternatives
There are other variations you can perform that will help you see similar benefits of racking and even help you achieve greater results if you choose to add them to your routine. These four options can be of great value to any training program.
Pulling Axle Rod Rack
James Michelfelder and Therese Somerseth
The Axle Bar has a thicker diameter than traditional dumbbells, providing greater gripping difficulty. If you don't have access to this type of bar, using the thick grips of a traditional barbell will provide a similar benefit.
How To
- To get started, place the Axle Rod in the rack and load the plates you want to use, making sure the plates and collars fit properly.
- Consider a stance similar to the one you would use in traditional rack pulling.
- Make sure you hold the bar evenly or your straps are secured before you try.
- Perform rack pulls as you would with traditional weightlifting.
Isometric Shelf Pulling
Getty Images/Hirurg
The isometric rack pull requires the empty barbell to be under the safety arms and pulled up until it rests against the arms. Pulling towards the arms will cause an intense isometric contraction.
How To
- Adjust the safety levers so that they are positioned at the point you want to focus on to start.
- Place the barbell on the floor under the safety handles.
- Take a stance similar to your normal deadlift.
- Pull the barbell up until it reaches the safety handles.
- Pull toward your arms for three to five seconds.
- Slowly lower the barbell to the floor, reset and repeat.
Trap Rod Rack Pull
James Michelfelder and Therese Somerseth
The trap rod or hex rod has vertical handles that provide a more natural position for the arms. There are trap bars that will fit inside a rack, but if you don't have one, you can place the weight on blocks so the weight can be raised to your desired height.
How To
- To begin, place the trap bar on the safety arms at your desired height.
- Stand inside the trap bar with your middle fingers in the middle of the vertical handles when you grab them. This will ensure your grip is centered and even in both hands.
- Perform the lifting operation as for traditional rack pulling.
Elevated Sumo Deadlift
James Michelfelder
If you're a rackless sumo deadlifter, you can also adjust your weight on blocks or steps so the barbell is where it needs to be. Having the weight on blocks will create a different challenge because the weight is touching the bar instead of on a rack, but you'll still be able to work on locking and engage the muscles the way you want.
How To
- Place your barbell on a rack or on blocks if you don't have a rack.
- Get behind the bar and position yourself like a traditional sumo deadlift. Also use the same grip.
- Perform the rep like a lockout in a full sumo deadlift. The range of motion will be significantly shorter than traditional rack pulling.