![]() ![]() If you've seen those pictures of Chinese and old Soviet Weightlifter's backs, you'll know what I'm talking about. While rack pulls are great for building strength (which you'll see below), they are great mass builders for the whole back musculature. This is where the rack pull shines in my experience. Deadlifts Muscles Workedīoth the rack pull and the deadlift work most of the large muscles in the body. Further, hitching will not develop the same strength as a smooth deadlift will. While this is allowed in Strongman, it is not allowed in Powerlifting. Hitching is when you kick the bar up with the thighs because you get stuck in the pull. The underhand is the arm that will usually bend putting your biceps in a risky position. ![]() The bending of arms when deadlifting generally only happens when mixed gripping. As the loads get heavier, a little bit of natural rounding will occur through the thoracic spine. While some upper back rounding is acceptable, the emphasis should be placed on maintaining the straightest back possible. If the hips rise first, you are put into a disadvantageous position where your legs can’t contribute as much to the lift force your lower back to pick up the slack. Your hips and shoulders should rise together when initiating the pull. Letting The Hips Shoot Up FirstĪ common mistake that will suit a Tik Tok twerking video. If the barbell is too far in front of the body, that is a lot of extra stress placed on the lower back and is often how people injure themselves while Deadlifting. The bar should be against your shins in the setup position. However, some mistakes are unique to the Deadlift: Setting Up With The Bar Away From The Body Similar mistakes to the rack pull are made when Deadlifting. It adds nothing to the movement and may set you up for an injury. ![]() You’ll often see lifters making a second movement once they’ve locked the bar out by rolling their shoulders back. Pulling The Shoulder Blades Back At Lockout Anything further than standing vertically is placing undue stress on your back. There is no need to lean back once you've locked out at the top. Create a lot of tension in the lats to keep the bar close. With the heavy loads that are used with the rack pull exercise, it won’t end well. If the bar drifts away from you, that places extra stress on your lower back. There should be contact all the way to lockout. Also, do you want to know why your gym has bent barbells? It's because of people doing dumb stuff like this. Further, you're setting yourself up for injury. The rack pull is performed from a dead stop so bouncing the weight defeats the purpose of the exercise. Walk into any local gym, and you’ll see these common mistakes with the rack pull: Bouncing The Weight Off The Pins ![]()
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