Thursday, November 19, 2015

Rack pulls allow you to use heavier weights with pulling exercises.

The basic set-up involves placing a barbell on a squat rack just above your knees. Load the bar with your warm-up weight. Below is my own version of this process.

Stand with your feet shoulder-width apart and bend at your knees.
Leaning slightly forward at hips to grab the bar.  Use a comfortable grip either with one palm facing away and the other facing inward or both palms inward.

Pull like you would the top half of the deadlift.

Either use a standard deadlift workout as your warm-up and do two sets of heavy rack pulls or warm-up with light rack pulls then two sets of heavy rack pulls.

Rack Pull Workout
135 pounds 3 reps
185 pounds 3 reps
225 pounds 3 reps
275 pounds 1 rep
315 pounds 1 rep

Work sets (hold 3 to 5 seconds at top of rep)
405 pounds 1 rep
Rest 5 – 10 minutes
495 pounds 1 rep
*** Do this workout once every 10 – 14 days only


1) Full body

2) Has a hardening effect

3) Strengthens the Golgi tendon

4) Assists in standard deadlifting

Other information:

Rack Em Up — Rack Pull Variations | T Nation

The Great Rack Pull Myth -

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