Rack Pull
RACK PULLS
The rack pull exercise is a exercise regression of the DEADLIFT that allows the reintroduction of lumbar extension. Start with a barbell placed on the L-Arms of a squat rack. Stand with your feet roughly hip distance apart and hands gripping the bar shoulder distance. Hinge at the hips until you are able to grip the bar and bend the knees to maintain a neutral spine. Stand over the bar so that it is directly below and in line with your armpit. Keep the core braced and latissimus dorsi engaged to increase lumbar stability during the movement. Lift the bar up by driving the feet into the ground and extending the hips and knees. Keep the bar as close to the body as possible during the entire lift. It is important to stand tall at the top of the movement instead of hyperextending the low back. Lower the weight until it rests on the L-arms by reversing the motion.
Muscles Involved:
Posterior Chain
Erector Spinae
Hamstrings
Functional Back Line
Gluteus Maximus
Latissimus Dorsi
Core
Transversus Abdominis
Related Conditions:
Strength Training
Chronic Low Back Pain
Functional Scoliosis
Lower Kinetic Pain Syndrome
Sacroiliac Joint Syndrome
Thoracolumbar Syndrome
Proximal Hamstring Tendinitis
Exercise videos
