RACK PULLS FOR TRAPS HOW TO

Twist them outward just until you feel your hamstrings and glutes engage. Pretend you’re standing on a piece of paper and that you’re trying to tear it in half with just your feet. Your hips should be fully locked out.įorm Tip: When gripping the floor with your feet, you don’t want to flex your knees outward drastically. Drive your feet through the floor and push your hips forward to pull the barbell from your knees to hip height. Grip the floor with your feet by turning your toes slightly outward. Take a deep breath into your stomach to brace. Brace your back and then pull the bar close to your body with your lats. Step 2 - Get Tight and LiftĪssume your normal deadlift grip and stance. If your sticking point is above the knee, then set the rack height in-line with the bottom of your quads.įorm Tip: When progressing with the rack pull, increase the weight and not the physical rack height. If your sticking point is below the knee, then set the power rack’s height to just below the knee. It’s also a great way to acclimate to heavier loads - you can pull more due to the reduced ROM - and improve your grip strength. This reduced range of motion (ROM) strengthens the back half of the deadlift. You start the pull from about knee height (either slightly below or above the knees) and then pull the barbell to lockout. The rack pull is typically done in a power rack (but can also be off blocks or even 45-pound bumper plates).

RACK PULLS FOR TRAPS HOW TO

Video can’t be loaded because JavaScript is disabled: Ultimate Rack Pull Guide (Ft: Kimberly Walford) () How to Do the Rack Pull Well, you can’t do much better than watching our rack pull video guide featuring one of the best powerlifters (and deadlifters) on the planet - Kimberly Walford. Want to perfect your rack pull? Considering you’re reading this, then we’re going to guess yes. Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. If you’re ready to take your deadlift to the next level, grab a power rack and get ready to go hard.Įditor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. You can increase overall pulling strength, build a more muscular back, strengthen your hips, and learn how to deadlift with this move.

The rack pull is a variation that you’ll be able to program to suit various goals. Regardless of your sport, if you want to get your body and mind ready to lift extremely heavy, the rack pull is a deadlift variation that you might want to put into your program.ĭepending on your experience level, you can use the rack pull to teach yourself proper form or to load up extra heavy weights.

Depending on your goals, some or all of these variations can have a place in your workout split. There are plenty of ways to deadlift - conventionally, with a sumo stance, using a trap bar, with a snatch grip, standing on a weight plate, or even using a thick bar.

Rack pulls for traps