Rack Pulls Instruction

to be able to do rack pulls correctly we need to first understand what muscle groups are the prime movers and which muscle groups are the stabilisers. The prime movers are The quadriceps, gluteus maximus, minimus and medialis, the hamstrings, And the latissimus dorsi.

contrary to popular belief the lower back is not a prime mover as there is no movement through the lower back. The lower back or erector spinal muscles along with the core muscles stabilise the back during the movement.

1. To start the movement first we need to step right up to the bar with our ankles touching the bar.

2. Reach down and grab the bar by pushing you hips backwards. The knees should not move forward much at all.

3. grab the bar slightly wider than shoulder width either with the hands in an Overgrip position or you can use an over grip on one hand and an under grip on the other hand.

4. squeeze your lats by pulling you elbows towards your side and lift the chest so that you spine is neutral. 5. breath in and squeeze the abs and obliques hard.

6. push your feet through the flow with your heels whilst maintaining tension through your last and core.

7. once the bar is past the knees drive the hips forward towards the bar and squeeze the lats and glutes tight at the top and let a half breathe out at the top

8. Lower by pushing the hips back making sure to keep the spine neutral or back straight.

9. Once the bar is past the knees squat the rest of the way down.

10. breath out once the bar is down and then breathe back in and repeat.

If you find it difficult to drive with the Glutes make a point of trying to push the heels together as you drive and feel like you are pushing the toes outward.