![]() Rack pulls don’t typically necessitate a weightlifting belt, since you’re not pulling from the ground anyway. If the focus here is to build strength, then you want to rely on your own raw strength/power as much as possible. If your spine is curving in either direction, pause, stand up, realign yourself, and try again. Think of forming a straight line from the top of your head all the way down to your hips. Also, when you’re out of alignment, you can’t lift as much. Looking up means your spine is out of alignment, and the results can range from discomfort to full-blown pain. Pulling weight off the ground with a rounded spine means your core isn’t engaged and your spine is incredibly vulnerable. Both of these are incorrect and can lead to injury. One common mistake that athletes make with deadlifts and pulls, in general, is either (a) rounding their spine or (b) forcing their neck into an awkward position so that they’re able to look up as they lift. But with rack pulls, the barbell is higher, which means your torso doesn’t need to be as folded and your hips and knees don’t need to be as bent. With a deadlift that starts from the ground, you need to bend your hips and knees more in order to meet the bar with your chest parallel to the ground. With rack pulls, considering they start around knee height, you accommodate this change by adjusting your starting position. But the traditional deadlift also starts from the floor. Thus, the bar is aligned over the center of your foot. ![]() With the traditional deadlift, you start with your shins a couple of inches off the bar. Here are a few things we want to highlight. Check it out, and then we’ll break the rack pull down into a few simple steps and tips. Once you have your equipment set up, you’re ready to go! How to Do Rack Pulls This is just because you’re getting used to the movement. ![]() This is going to be a novel stimulus, and while the rack pull allows you to lift more than you can traditionally deadlift, in the beginning, it might be the opposite. To start, pick a weight that you know is safely manageable for you. However, plates and blocks also protect the knurling of your bar.Īt the end of the day, don’t sweat it! Use whatever equipment you have and roll with it. The benefit of using pins is that you don’t have to be as careful to set the plates down on such a small surface (like plates or blocks). Whatever setup you choose, you’ll likely want something that lifts the barbell off the ground between six and 12 inches.
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