![]() Grip strength will also increase due to the heavier loads being placed on your body. The erector spinae aids in the extension of the spine throughout the movementīenefits of Incorporating Rack Pulls Into Your Routine Increase Pulling and Grip Strengthĭue to the improved lockout and increased hip drive, you will also see improved performance in the regular deadlift. About four out of five people complain about lower back pain at some point in their lives and a large reason behind it is bad posture, weak muscles, and improper execution of certain exercises. The lower back is extremely susceptible to injury and by strengthening the muscles that surround it, you decrease your risk of injury and pain. Erector spinae: The erector spinae is the fancy name for the lower back muscles.By maintaining proper back tension and loading heavy weight, you can stimulate muscle growth. Trapezius/Upper Back Muscles: The trapezius along with the upper back plays a large role in shoulder alignment and keeping a straight spine throughout the movement to maintain proper, tall posture.If you would like to learn more about how to actively engage the hamstring muscles, check out our article on the best hamstring exercises to strengthen legs. Hamstrings: Similar to the quads, these muscles are not as engaged in the movement, but they still play a role by working hand-in-hand with the gluteals to assist in lifting the barbell off the rack.Quadriceps: Knee flexion is more limited in this variation but the quadriceps play a large role in knee extension and straightening the legs out during the lift.Strong glute msucles are important to lift the barbell off the rack as well as stabilize the hips. The glute muscles are made up of the gluteus maximus, medius, and minimus and they are mainly responsible for extending the hip joint. Glutes: Although the exercise does have a more limited range of motion, it allows the movement to focus more on the glute muscles.If you are cleared to lift, it may be beneficial to start off with a personal trainer to ensure you are performing the exercise with proper form to prevent future injuries. Individuals with lower back injuries should inquire with a professional prior to performing rack pulls.Īlthough improving the strength of the back, glutes, and hamstrings can be beneficial in preventing as well as treating injury, it can be extremely dangerous to perform the exercise if you are already injured. You may also choose to use a weightlifting belt and straps but these are optional. Whether you are a bodybuilder, powerlifter, or simply an individual who is looking to get stronger, we recommend you incorporate this deadlift variation into your strength training routine.Ī rack pull is performed with an Olympic barbell, weight plates, and bumper plates. This exercise is not only great for improving your performance in the gym but it can also make your daily tasks easier as well as decrease your injury risk by strengthening large muscle groups. It is a high-intensity movement that focuses on pulling strength and can also contribute to improving your deadlift max. ![]() The rack pull is a great modified variation of the traditional deadlift that is performed with a loaded barbell using the support of a power rack. With regards to equipment, you will need a barbell and a power rack to perform rack pulls. ![]() It mainly targets the lower back muscles but also targets the upper back, glutes, and hamstrings and helps to develop strength at sticking points in your deadlift. It also allows you to lift a heavier weight since the movement of the exercise is shorter. The rack pull has a shorter range of motion but it still works the same muscles that the deadlift targets. You may be familiar with deadlifts, whether it is the conventional deadlift or one of the many variations but the rack pull deadlift variation allows you to increase your pulling strength, build back muscle gains and strengthen your hips.
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