SkiptomaincontentareaAdvertisementSignupforourdailynewsletterNewsletterCloseSignmeupSectionsAdvertisementTrendingHowToDoTheRackPullExercisesBulkupyourbackandimproveyourdeadliftnumberswiththisbarbellexercisefacebooktwitterpinterestNickHarris-Fry2Sep2019AdvertisementIfyou’veseensomeonedoingrackpullsinyourgymyoumighthavemadethemistakeofdismissingthemasapoorman’sdeadlift.Whileit’struethatrackpullshaveashorterrangeofmotionthanadeadlift,theyworkthesamemusclesandbyshorteningthemovementoftheexercise,rackpullsallowyoutoliftaheavierweight.Thiswillresultinstrongerbackmuscles,aswellashelpingtoimproveyourformandpowerinthetophalfofastandarddeadlift.Youwillneedsomekittodorackpulls,namelyabarbellandapowerrack.That,andthelargeamountofweightinvolved,meansit’sdefinitelyanexercisebestperformedinagymratherthanaspartofahomeworkout,evenifyouhaveabarbellathome.Thelowerbackmusclesaretheprimarytargetofrackpulls,butthemovementalsoworksyourupperback,glutesandhamstrings,andyou’llalsoincreaseyourgripstrength.Rackpullsdon’tworkasmanydifferentmusclesandjointsasdeadlifts,soifyou’reshortontimeit’sprobablywisetooptforthelatter,butifyou’relookingtoimproveyourdeadliftorfocusedonbulkingupyourback,addingrackpullstoyourworkoutsisano-brainer.HowToDoTheRackPullStartbysettinguptheheightofyourrack.Thethreemostcommonpositionsarejustbelowtheknee,justabovethekneeorhalfwayupyourthigh.Ifyouareanexperiencedweightlifteryoucanpicktheheightinlinewiththepartofthedeadliftyouthinkyoucanimprove,orjustworkthroughasetofrackpullsateachheight.Thelowertheheight,themoreyou’llinvolveyourglutesandhamstringsintheexercise,whileahigherstartingpointplacesgreaterfocusonyourback.Whenthebarisinyourfavouredposition,graspitwithyourpalmsfacingtowardsyouandyourhandsshoulder-widthapart.Engageyourhamstringsbypushingyourhipsback.Keepingyourbackstraightandlookingforwardsthroughoutthemovement,lifttheweightbydrivingyourhipsforwardsandstraighteningyourknees.Pullyourshouldersbackatthetopofthemovement,thenslowlyreversethemovementandlowerthebarbackin

How To Rack Pull · Walk forward until your shins touch the bar. Take the same stance as your conventional ...TogglenavigationOnlineCoachingBarbellAcademyContentEventsAboutMission&ValuesTeamStoreMyAccountLoginHowToRackPullTags:Coaches'CornerNoviceCoachrackpullReadMoreSpecialOffersInthisvideo,learnhowtorackpullandwhyit’saneffectivesupplementalexerciseforincreasingthedeadlift.Supplementalsliftsareusefulforintroducingextrastresstoalifter’sprogram.Wehavetwooptionswhenconsideringliftsthataddstressinawaythemainliftsdonot.Onewayisthroughanincreasedrangeofmotion,suchasthedeficitdeadlift.Anotherwayisbyincreasingtheintensity,withareducedrangeofmotion,suchastherackpull.Rackpullsincreasestressbyincreasingintensityorweightonthebar.Deficitdeadlifts,orothersupplementalliftsthathaveincreasedrangeofmotion,increasestresspreciselyinthatway.HowToRackPullTosetupfortherackpull,adjustthesafetiesinyoursquatrack(oruseblocks)sothebarmeetsyourmid-shin,or3-4inchesbelowyourknee(thetibialtuberosity).Anythingabovethekneedoesnottrainenoughrangeofmotiontoeffectivelycarryovertothedeadlift.Inaregulardeadlift,youwouldwalkforwarduntilyourshinswereabout1inchfromthebar.However,fortherackpull,youwilltouchyourshinstothebarinstep1ofthesetup.Followthe5StepSetUpasyouwouldforaconventionaldeadlift:Walkforwarduntilyourshinstouchthebar.Takethesamestanceasyourconventionaldeadlift.Withstraightlegs,bendoverandgrabthebarjustoutsideyourlegs.Pushyourkneesoutslightly.Squeezeyourchestuptosetyourback.Dragthebarupyourlegs.SPECIALOFFERS+++++++Partneroffers:StopwipingyourbuttandstartwashingwiththeTUSHYbidet!Get10%offanybidetattachment.Visithellotushy.com/logictogettheexclusivediscountforpodcastlisteners.UsediscountcodeLOGIC tosave10%offmicroplates,dumbbellmicroplates,andmoreatMicrogainzUsediscountcodeLOGIC tosave$10offbeltsandmoreatDominionStrengthSubscribetoFridayFiveEmailsOnlineCoachingOTHERNEWSAbrandnewAcademyishere.Whetheryouarelookingfortheknowledgeandconfidencetocoachotherseffectivelyorseekingtounderstandbetterthe“hows”

Rack Pulls又有人稱為局部活動範圍的硬舉（Deadlifts），動作跟Trap Bar Deadlifts十分像似，差在高度 ... 架上硬舉/局部範圍硬舉/RackPulls發表時間：  2014年11月19日  |  文章分類：  動作介紹  RackPulls又有人稱為局部活動範圍的硬舉（Deadlifts），動作跟TrapBarDeadlifts十分像似，差在高度及握把的方向。

在這個高度進行動作，你可以操作更大的重量，對於你的握力與上背來說也是一大挑戰。

附帶幾篇文章，有興趣的朋友可以自行閱讀：1)T-Nation網站由 BenBruno所寫的文章，提到【SnatchGripRackPull（抓舉握距的RackPull）】2)Robertson網站【ExerciseProgressionsforBiggerPulls（下肢拉動作的漸進模式）】3)EricCressey網站【Arepartialdeadlifts(rackpulls)supposedtoworkyourlowerbackharderthanregulardeadlifts?（RackPulls比起一般的硬舉，鍛鍊到更多的下背嗎？）】文章分類：  動作介紹文章標籤：  TrapBarDeadlift,硬舉(Deadlift)山姆伯伯運動訓練相關文章分享、運動訓練產品經銷及零售、運動訓練講座課程。

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How and why: the rack pull · 1. Start by setting the arms of the rack at about knee height. · 2. Set your feet ...Howandwhy:therackpullbyHussle|Oct23,2020|Exercises,Fitness   Whenyouthinkofexercisesthatcanbedoneontherack,yourmindmightimmediatelygotosquats.Orperhapssomesortofpress.Rackpullsaren’tthemostwellknownexercise,butthey’reasupersimplemovementthatusesbotharackandabarbell.They’regreatforintermediateslookingtoincreasethestrengthintheirlowerback,butalsobeginnerswhowanttoworktheirwayuptoadeadlift.   Howdoyoudoarackpull? 1.Startbysettingthearmsoftherackataboutkneeheight.Addyourbarbelltothem.2.Setyourfeetshoulderwidthapart3.Pushyourhipsback4.Graspthebarbellwithanoverhandgripataboutshoulderwidthapart5.Engageyourcore,backflat,andyourneckalignedwiththerestofyourspine6.Liftthebar,drivingyourhipsforwardandextendingyourknees7.Holdatthetop,thenlowerbacktothestartingposition     Whatmusclesdorackpullswork? Themusclesengagedduringarackpulldependontheheightyoustarttheliftfrom.Whenthebarbellislowerdown,thefocusismoreontheglutesandthehamstrings.Whenthebarbellishigher,thelowerbackismoreinvolvedinthemovement.Regardlessoftheheight,thecoreisalwaysengagedandstabilisesyouthroughouttheexercise.Allinall,themusclesworkedareverysimilartothoseinvolvedinthedeadlift.Theposteriorchainistheparticularfocus.   Arerackpullseffective? Exerciseeffectivenessdependsonthereasonyou’redoingit.Ifyou’reusingarackpullasawaytoworkyourwayuptoadeadlift,practiceyourdeadliftformandthepartoftheliftyoufindtrickiest,ortoincreasethestrengthinyourlowerback,thenthey’reagreatexercisetohelpyoudothat.Ifyou’relookingtodevelopfullbodystrengthinonlyafewexercises,rackpullsmightnotbeoneofthemainexercisesyou’llincludeinyourroutine.   What’sthedifferencebetweendeadliftsandrackpulls? Rackpullshaveamuchshorterrangeofmotionthandeadliftsdo.Themovementisverysimilar,butifyouthinkaboutit,you’reliftingthebarbellfromthegroundinadeadliftandofftherackinarackpull.Therackpullislessfocusedonthehamstringandmorefocusedonthemusclesinthelowerb

Here's how to master the rack pull — which can improve your deadlift lockout and help you build bigger and stronger traps.SkiptocontentGOStrengthSportsCrossFitWeightliftingPowerliftingStrongmanBodybuildingAllNewsTrainingExerciseGuidesBuildMuscleAtHomeWorkoutsIncreaseStrengthConditioningProgramsNutritionDietsFatLossMuscleGainSupplementsCalculators1RMCalculatorBMRCalculatorMacronutrientCalculatorProteinIntakeCalculatorSquatCalculatorExercisesAbsBackChestArmsShouldersLegsBodyweightBicepsTricepsMovementsDeadliftSquatBenchPressSnatchCleanandJerkPullUpRomanianDeadliftEquipmentReviewsTreadmillsSquatRacksHomeGymsBarbellsKettlebellsNutritionReviewsProteinBCAAPre-workoutMealReplacementWomen’sFatBurnersCreatineMen’sMultivitaminsWomen’sMultivitaminsGreensPowderOmega3StayStrongNewsletterPodcast ExerciseGuidesDoRackPullsForMorePullingStrengthandaBiggerBackTherackpullcanimproveyourdeadliftlockoutandhelpyoubuildbiggerandstrongertraps.WrittenbyMikeDewarLastupdatedonFebruary12th,2021Thereareplentyofwaystodeadlift—conventionally,withasumostance,usingatrap-bar,withasnatch-grip,standingonaweightplate,orevenusingathickbar.Dependingonyoursportofchoice,someorallofthosevariationscanhaveaplaceinyourworkoutsplit.Inthisarticle,we’recoveringtherackpull. Therackpullisadeadliftvariationthatcanincreaseoverallpullingstrength,buildmoremuscleintheback,strengthenthehips,andteachbeginnershowtodeadlift.Inthisrackpullexerciseguide,wewilldiscuss:HowtoDotheRackPullBenefitsoftheRackPullMusclesWorkedBytheRackPullWhoShouldDotheRackPullRackPullSets,Reps,andProgrammingRecommendationsRackPullVariationsRackPullAlternativesFrequentlyAskedQuestionsEditor’snote:ThecontentonBarBendismeanttobeinformativeinnature,butitshouldn’ttaketheplaceofadviceand/orsupervisionfromamedicalprofessional.Theopinionsandarticlesonthissitearenotintendedforuseasdiagnosis,prevention,and/ortreatmentofhealthproblems.Speakwithyourphysicianifyouhaveanyconcerns.RackPullVideoGuideWanttoperfectyourrackpull?Consideringyou’rereadingthis,thenwe’regoi

rack pull 懶得滯唔打啦 想知rack pull既好處同要注意既地方係咩，禁入去下面個 ...JumptoSectionsofthispageAccessibilityhelpPressalt+/toopenthismenuNoticeYoumustlogintocontinue.LogintoFacebookYoumustlogintocontinue.LogInForgottenaccount?orCreateNewAccountEnglish(UK)PolskiEspañolFrançais(France)ItalianoLietuviųRomână中文(简体)Português(Brasil)DeutschالعربيةSignUpLogInMessengerFacebookLiteWatchPeoplePagesPagecategoriesPlacesGamesLocationsMarketplaceFacebookPayGroupsJobsOculusPortalInstagramLocalFundraisersServicesVotingInformationCentreAboutCreateadCreatePageDevelopersCareersPrivacyCookiesAdChoicesTermsHelpSettingsActivitylogFacebook©2021

What Are Rack Pulls? ... Rack pulls are a deadlift variation that focuses on the top​-end range of motion. This is accomplished by setting up the ...SkiptocontentPrimaryMenuAboutLearnStartPowerliftingSquatTechniqueBenchPressTechniqueDeadliftTechniqueExerciseGuidesExerciseAlternativesExerciseComparisonsEquippedPowerliftingProgrammingRehabStrengthStandardsWarmUpREVIEWSApparelBarbellsBeltsCompetitionGearDipBarsKettlebellLiftingAccessoriesLiftingGlovesMouthpiecessandbagsShoesSingletsSleevesStrapsWristWrapsCOURSESCOACHINGMYACCOUNTTherackpullisadeadliftvariationthatiswidelyusedamongpowerlifters,bodybuilders,Olympicweightlifters,andgeneralfitnessathletes.It’salsooneofthego-toexercisesthatIprogramformyathletesbecauseofitsbroad-reachingbenefits.Sowhat’sthedifferencebetweentherackpullvsdeadlift?Thedeadliftandrackpullarebothhip-hingemovements,whichactivatetheglutesandspinalerectors.Whilethedeadliftisliftedfromthefloor,therackpullisliftedfromtherackatkneeheight.Therackpullisashorterrangeofmotionvsthedeadlift,soyoucanusuallyliftmoreweight.Inthisarticle,I’llcoverallofthedetailsbetweenthesetwoexercisessoyouknowhow,why,andwhentodothem.I’llalsotellyouwhatmusclesareworked,theprosandcons,commontechnicalmistakes,andfrequentlyaskedquestions.Let’sgetstarted!RackPullsRackPullstartpositionWhatAreRackPulls?Rackpullsareadeadliftvariationthatfocusesonthetop-endrangeofmotion.Thisisaccomplishedbysettingupthebarbellonthesafetypinsinsidethesquatcage.Itisverysimilartoablockdeadlift.Thepinsaresetupinsuchawaythatpreventsyoufrombringingthebarbelltothefloor.Thismeansthattherackpullisa‘partialrangeofmotion’.Whenperformingapartialrangeofmotion,thegoalistoprioritizeloadoverrangeofmotion.Therefore,thegoalofthisexerciseistousegreaterloadsthanyouotherwisewouldbeabletodofromthefloor.Mostlifterswillperformtherackpullfromaboutkneeheight.Thisisagoodstartingpointformostpeople.However,thereareinstanceswhereyou’llseelifterspullfromjustbeloworabovetheknee,dependingontherangeofmotiontheywanttotarget.Peoplewillusethe