RACK PULLS

The rack pull exercise is a exercise regression of the DEADLIFT that allows the reintroduction of lumbar extension. Start with a barbell placed on the L-Arms of a squat rack. Stand with your feet roughly hip distance apart and hands gripping the bar shoulder distance. Hinge at the hips until you are able to grip the bar and bend the knees to maintain a neutral spine. Stand over the bar so that it is directly below and in line with your armpit. Keep the core braced and latissimus dorsi engaged to increase lumbar stability during the movement. Lift the bar up by driving the feet into the ground and extending the hips and knees. Keep the bar as close to the body as possible during the entire lift. It is important to stand tall at the top of the movement instead of hyperextending the low back. Lower the weight until it rests on the L-arms by reversing the motion.

Muscles Involved:

• Posterior Chain

  • Erector Spinae

  • Hamstrings

• Functional Back Line

  • Gluteus Maximus

  • Latissimus Dorsi

• Core

  • Transversus Abdominis

Related Conditions:

• Strength Training

• Chronic Low Back Pain

• Functional Scoliosis

• Lower Kinetic Pain Syndrome

• Sacroiliac Joint Syndrome

• Thoracolumbar Syndrome

• Proximal Hamstring Tendinitis

Exercise videos