![]() How the rack pull compares with a traditional deadlift Blocks or bumper plates can be used if a power rack isn’t available. The rack pull is performed by placing a loaded barbell on the supports of a power rack, usually just above or below the knees, and lifting it by gripping the bar and extending the hips to full lockout. The block pull is performed in the same fashion as the rack pull, though instead of pulling off of the rack supports, blocks or bumper plates are used to elevate the barbell.įollow the steps above to complete the block pull, swapping out blocks or bumper plates for the rack. How to performĮquipment required: Olympic barbell, weight plates, blocks or bumper plates, weightlifting belt (optional), straps (optional) ![]() This versatile movement can be performed with blocks that are designed specifically to pull the weight off of bumper plates that have been stacked on their side to the desired height. In some situations, there may not be a rack available to perform rack pulls.īlock pulls make an excellent alternative and are much less likely to damage your barbell or rack, considering that only the weight plates contact the blocks. In addition, a weightlifting belt can be used, but it should not be relied upon as a training tool for healthy individuals.Ī 2014 study concluded it’s not recommended that healthy workers wear a back belt to protect them from lower-back injuries, and that the use of a belt may reduce transverse abdominal strength ( 1). Many people chose to use weightlifting straps for this movement, as grip strength may become a limiting factor when the load gets heavier. Repeat the movement for the desired amount of sets and reps.Keeping slight tension on the bar, return it to the starting position, being sure not to fully drop it on the supports to avoid damaging the rack and barbell.In a controlled movement, lift the barbell up until your hips are fully extended, making sure not to overextend your back at the top.Before initiating the lift, pull the slack out of your positioning by tightening your lats and loading your hamstrings by pushing against the floor slightly. ![]() Grasp the bar slightly wider than shoulder width, with a double overhand or alternating grip. ![]() Step up to the barbell, and with a shoulder-width stance, get into position by bending the knees and hips slightly.Place the barbell on the rack supports and load the desired amount of weight on each side.Start by setting the rack supports to the proper height, which is most commonly just below or above the knees.How to performĮquipment required: power rack, Olympic barbell, weight plates, weightlifting belt (optional), straps (optional) Start out light to dial in on your technique, and slowly increase the weight as your skill level and strength improve.Īvoid jerking or slamming the barbell to decrease your chance of injury and prevent damage to the equipment. That said, rack pulls can be a great exercise for beginners just learning how to deadlift.Įxecuting the movement with good form and gradually increasing the weight is key to avoiding any potential injuries. Well-seasoned deadlifters will find this exercise familiar, as it mimics the movement pattern of the traditional deadlift. The rack pull is fairly simple to set up and perform, although it does require a few essential pieces of equipment.
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