Rack Pulls
Instructions:
- 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.
Alternative exercises:
Reverse Band Deadlift
Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame i...
Deadlift with Chains
You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a gr...
Rack Pull with Bands
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below th...