You'd better rack yourself before you wreck yourself.
The Barbell Rack Pull is a great exercise to help you tighten up your Deadlift form and improve your performance.
The Barbell Rack Pull is a mini-version of a more traditional Deadlift from the floor. It can help you to get a stronger finish to your Deadlift, and it's a great way to train your posterior chain (low back, hips/glutes, hamstrings) if you are tall and/or have trouble performing traditional Deadlifts correctly or without pain. It even works your core.
Training these muscles is essential to improving almost every sports skill, including sprinting, jumping, throwing a ball and swinging a bat. A strong posterior chain is also essential for preventing knee injuries.
- Keep your chin tucked in double chin position.
- Unless you are power lifting, use a bilateral overhand grip.
- Step up to the bar so it is touching your shins just below the kneecaps.
- Take a bow to the bar.
- Keep your back low and shoulders flat.
- Think about pushing the floor away from you through the middle to back of your foot.
- Finish in a "statue tall" position.
- Avoid rocking back into low back extension at the top.
How to use it
Use on a lower-body day paired with a less grip-dominant exercise, or on a total-body day in a superset. While you are grooving your form with this, shoot for 3-4 sets of 8-15 repetitions with light weight. Once your form is down, try for 3-5 sets of 4-8 repetitions. Form needs to be perfect with whatever weight you're using.
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