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Add this rack pull exercise to your lower back workout!
Also Known As: Pin Pulls, Partial Deadlift
Exercise Data
Type: Powerlifting
Main Muscle Worked: Lower Back
Other Muscles: Forearms, Glutes, Hamstrings, Traps
Equipment: Barbell
Mechanics Type: Compound
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
Return the weight to the pins and repeat.
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Why not just do dead lifts? Wouldn't that be more beneficial? Serious question, not trolling.
I would assume this exercise would be more of an alternative to deadlifts for people with limited mobility in their lower back. But I agree, if you can do deadlifts, they would be a lot more beneficial than this exercise.
To change things up. Some people also cant deadlift so they can do rack pulls instead
less stress lower back, leg and forcus on back exercise. its another name is half dead lifts. u can try this before increase ur dead lifts weight
LIGHT WEIGHT, BUDDY!
I like to do rack pulls to get the upper portion benefits of it while taking the legs out of the equation. It's good for people with routines that go from legs one day and working back the next day.
I have a fused spine and herniated L1-L2, so doing full dead lifts are almost impossible, unless I do such a light weight I'm basically doing sets of 50. But I can do these and get up to 285. It really helps my mid to lower back.
This is completely wrong. There is no such thing as a half deadlift. This lift is suppose to be called a Clean pull. And if you are doing it from what called the Hang Position. You would have blocks. This is an example /watch?v=Kenjwp17Upo
what part of this workout works your back?
the only contraction i can see is in the lower back…how is this supposed to give a thicker full back? thanks for the help.
The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding. In lay mans terms the erector spinae works to oppose the resistance created by the weight you are lifting to increase the strength of the muscle (I am a personal trainer in the UK in case you are wondering whether I know what I am talking about).
im just curious, if you just want to work your back wouldnt rack pulls be better than doing deadlifts? so that you dont end up using a lot of hamstring and glutes?
thanks for the advice, i've been doing rack pulls for a few weeks and have definitely been feeling the nice contractions in my erector spinae and middle back. i just wanna know if this is one of the best workout for building a thick 3D back
rack pulls=lazy man's deadlift
For those that critize rack pulls: Rack pulls is a good accesory work with overlead so that you can get stronger in your lock position. If you are feeling that you are having trouble locking the weight when you lift it then rack pulls might be good with overload.
This is similar to floor press, where you overlead your triceps to get stronger to help you lock the shoulders after the push.
isn't hes back too arched inwards?
damn he did alot of weight
never even heard of these babies. Im doing them now. super wide grip
Most of you guys are arguing deadlifts vs. rack pulls….
Here's some food for thought: do rack pulls as an accessory excercise after your deadlifts…
You're welcome
I couldn't find a height to set the pins at that felt comfortable, note I have long arms. I didnt like the bar rubbing my knees coming down..but the lockouts felt good
This exercise has helped me a ton when going for PR deadlifts. I find it helps mentally, and is a wicked grip strength builder for those of us that refuse to use wraps.
do not look "forward". absolutely no benefit putting your neck in a non-neutral position while lifting. same goes for squats.
I have a bad lower back. I've been dead lifting, but I can tell it's not right sometimes afterwards. Regulars are a little too risky for me. Might switch over to this.
@0:37 Be sure to hyperextend you spine and snap it in half at the end of the movement!!
fk deadlifts do a long cycle of rack pulls and when you're doing crazy above the knee numbers sloooowly go down to deadlift again
"Position the bar just below the knees"
Bar above the knees the entire time
What's the point of that 2 inch ROM exercise?
Rack pulls save me from deadlifit injures
ma puoi mettere uno cosi a fare un video dimostrativo porco di quel porco? dai ostia. ma svegliet.
sounds like the same narrator for How a Plumbus is Made on Rick and Morty…
That music is jammin.
What's the difference with the height, I was always taught below my knees, but see people do above mostly?!
The guy in this video clearly set the pins above the knee. When they should be just below the knee.