What's up, guys? Jake Hutton from Fitness Culture. Today we're gonna be talking about
another advanced training technique, the rack pull. So, the rack pull is a great
variation of the deadlift, and the reason that I like it the most is that it's
gonna help you with neurological adaptation, which is going to be
basically getting that super heavy weight in your hands and getting your
central nervous system used to the weight. That's where I see the most
benefit using this as an advanced training technique, but it's also good to
work on your sticking points. So you can set the rack up to wherever you
feel like your sticking point is in the deadlift and really work that area
to blast through that plateau, get through that sticking point and get
stronger in that area. So we're gonna just cover the set up of the rack pull,
how to do it, and give you a couple techniques and tips. Alright guys, so the
first thing that we're gonna cover is how to set up for a rack pull, and
obviously it's called a rack pull because you're gonna set up using the rack,
and basically by using the rack you can set it up anywhere above the ground
on your shin level, so if you want to work a sticking point you could set it
up lower. I usually set it up right at my knees or right below my knees
because that's where I can really pull the heaviest weight and really maximize
the amount of weight that I use on this to really force that neurological
adaptation, get my body used to pulling heavy weight, so when you get back to the
floor it feels lighter in your hands. So you can set it up in a rack like we have here,
or you can set up from the blocks, and it's going to give you the same effect.
The biggest mistake that I see on the rack pull is, when people set
up you really want to focus on really setting into the bar. So you're
gonna grab the bar, set yourself up, so I like to use a lot of tension on the bar,
pull the slack out of the bar, and then try as hard as you can,
basically think about getting your shoulders behind the bar, because
that's gonna give you leverage on the bar, and the more that your shoulders are
over the bar the more you're gonna be using your low back, and really at the end of a
deadlift you're really gonna want to try to, right from that pull off the
ground, you want to think about driving your feet into the ground and keeping
your shoulders behind the bar. That's gonna give you leverage on the bar and
it's gonna make it so the bar doesn't start drifting out in front of you.
Sometimes a lot of people will get sloppy in the setup and get their
shoulders over the bar, so it's gonna be a lot harder that way, there's
gonna be a lot more pressure on your low back and you're not going to have your
body's leverage on the bar. So make sure you're setting up with your knees
literally touching the bar, and then you want to think about pressing your
armpits right into your hip pocket. So drive your armpits into your hip pocket,
get your chest up, and and you're really gonna grind that
weight right up your thighs, and then bring it back down. So the bar should be
riding up. You can definitely use more than your one rep max on this, and that's
why it's such a good training tool. I usually use straps because it allows
me to get more volume in with heavier weight, but you don't use straps this is
a great training tool if you're having issues locking out a deadlift and your
grip's the issue. So it's gonna allow you to use really, really heavy weight,
get your grip used to that weight, and just work that last end range of motion
while working your grip. So there's gonna be less time under tension on your grip, but
allowing you again to basically work your central nervous system, feel what it
feels like to have that weight in your hands, and also work your grip with
weights that are heavier than your one rep max.
All right guys, there's a bunch of different ways that you could program rack pulls into your
training sessions. The way that I like to do it to maximize my time in the gym is
to add them on top of my heavy deadlift days. So let's say it's Monday and I'm dead
lifting heavy that day from the floor. I'll usually finish my deadlift from the
floor, then I'll set up the rack and then continue to go heavier. So it's probably
not the best way to go as heavy as possible on the rack pulls, but since
you're already going heavy, going to that partial range of motion is going to
allow you to just keep building upon that deadlift day, and usually I'll add
about five sets of three after my pulls from the rack, and then
just keep going heavier, hopefully going over my one rep max to the day, get
some super heavy weight in my hands, and then just building upon it that way.
I hope you enjoyed this quick tutorial on how to utilize rack pulls into your training.
If you want to click a link in our description, we give you a full
training day on how we would program it into a day, and if you are having trouble
with your deadlift, we also made a video on how you can utilize a deficit
deadlift through a 12 week progression. So if you want to click that video right
here to check that out it'll give you a full 12 week progression. And as always,
if you like this content please give me a comment on what you guys would like me
to cover next. And you can click right here to subscribe to the channel thank you.