Rack Pull Deadlift ╉Decreased Lumbar Stress
Like the sumo deadlift and the trap bar deadlift, the rack pull positions the lifter in a slightly more vertical setup than the full conventional deadlift, which in turn limits the amount of loading place upon the spinal erectors (lower back). .
While loading the lower back is necessary for developing a stronger back, deadlift, squat, and performance, the rack pull is sometimes used to decrease training volume and/or limit the amount of stress placed on the lower back at certain times in a lifter’s training cycles and/or meet prep, yet still allows for heavy, near or even supra-maximal loads to be lifted ╉Increased Pulling Strength
The rack pull is a pulling variation that can be interchanged with the sumo, conventional and trap bar deadlift in times where a lifter is looking to increase pulling strength, grip strength, muscle development, and neurological adaptation to heavy loads. .
In a deadlifting program, the rack pull can be used to isolate muscle groups such as the glutes, trapezius and back, and grip OR to help limit lower back stress yet still allow for pulling it occur.
Rack pulls can be used to increase muscle hypertrophy, basic pulling strength, and as a teaching progression for the deadlift. .
Lifters who are looking to increase upper back strength, glute development, and/or improve range of motion and patterning specific to the conventional and/or sumo deadlift can use rack pulls for such purposes.
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