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Rack Pulls!! I learned the importance of this exercise by training with pro bodybuilders. At 6’3” and 52 y/o, full heavy deadlifts aren’t always productive from a low back standpoint. Rack pulls shorten the motion, allow me to go a bit heavier and really focus on form and safety, even during fatigue. It keeps by back strong and thick, but allows me to manage mileage (wear and tear). Note: I’ve been doing these now for several years! I’ve come to love (and hate) them at the same time! Simple fact is they work and I rarely if ever see people doing them. Depth can be varied. My motion is shorter than some, just to protect a back from more extremes of motion. Also, with lighter weight, I’ve seen some high level folks put some round on the mid-back, but that motion is awkward and challenging for me, so what you see has more elements of a partial deadlift. Do what works for you! If I can put my Doctor cap on for a minute to address those who would say this is bad for your back: False!! Assuming you do it correctly. The spine is made to flex and extend under load. The concern comes with rotation and hyperextension where mechanically the tissues are put at a disadvantage and over stresses. Rotation with load creates torque in the lower spinal discs. Torque sets up disc injury (tears or herniations). I’ve treated thousands of these over the years and agree - you don’t want one!! With rack pulls - start with a weight that allows you to maintain form and a controlled motion. Work in the 8-12 standard rep range (without going to failure). These take time to develop stability and endurance. Slowly and carefully challenge yourself as you get stronger, but don’t be in a hurry to toss huge weight around. You should feel a solid pump in the mid-lower back muscles after a few sets. If you feel the back starting to round as you fatigue - early on - don’t fight through these reps. Over time gain some confidence. If you’re like me - your back will never feel better! #rackpulls #lowbackpain #strongback #fitnessmodel #strengthtraining #fitlife #gym #healthyspine #coreworkout #healthylifestyle #longevity #activelifestyle #functionaltraining
Rack Pulls!! I learned the importance of this exercise by training with pro bodybuilders. At 6’3” and 52 y/o, full heavy deadlifts aren’t always productive from a low back standpoint. Rack pulls shorten the motion, allow me to go a bit heavier and really focus on form and safety, even during fatigue. It keeps by back strong and thick, but allows me to manage mileage (wear and tear). Note: I’ve been doing these now for several years! I’ve come to love (and hate) them at the same time! Simple fact is they work and I rarely if ever see people doing them. Depth can be varied. My motion is shorter than some, just to protect a back from more extremes of motion. Also, with lighter weight, I’ve seen some high level folks put some round on the mid-back, but that motion is awkward and challenging for me, so what you see has more elements of a partial deadlift. Do what works for you! If I can put my Doctor cap on for a minute to address those who would say this is bad for your back: False!! Assuming you do it correctly. The spine is made to flex and extend under load. The concern comes with rotation and hyperextension where mechanically the tissues are put at a disadvantage and over stresses. Rotation with load creates torque in the lower spinal discs. Torque sets up disc injury (tears or herniations). I’ve treated thousands of these over the years and agree - you don’t want one!! With rack pulls - start with a weight that allows you to maintain form and a controlled motion. Work in the 8-12 standard rep range (without going to failure). These take time to develop stability and endurance. Slowly and carefully challenge yourself as you get stronger, but don’t be in a hurry to toss huge weight around. You should feel a solid pump in the mid-lower back muscles after a few sets. If you feel the back starting to round as you fatigue - early on - don’t fight through these reps. Over time gain some confidence. If you’re like me - your back will never feel better! #rackpulls #lowbackpain #strongback #fitnessmodel #strengthtraining #fitlife #gym #healthyspine #coreworkout #healthylifestyle #longevity #activelifestyle #functionaltraining
¿Has hecho ESTE ejercicio de espalda? #FitLifestyle #WorkoutMotivation #OnlineFitness #BackPainRelief #StrongerBack #PostureImprovement #RackPulls #BackExercises #GymWorkouts
¿Has hecho ESTE ejercicio de espalda? #FitLifestyle #WorkoutMotivation #OnlineFitness #BackPainRelief #StrongerBack #PostureImprovement #RackPulls #BackExercises #GymWorkouts
Most lifters never actually learn how to create force from a dead stop. They learn how to swing weight. Bounce through transitions. And hide breakdowns with momentum. The reset changes that. Every rep has to rebuild tension. Every pull has to earn position again. That’s why resets expose weak positions fast. DM “CONTROL” if your training feels stuck. #rackpulls #strengthtraining #backtraining #gymtips #mensfitness
Most lifters never actually learn how to create force from a dead stop. They learn how to swing weight. Bounce through transitions. And hide breakdowns with momentum. The reset changes that. Every rep has to rebuild tension. Every pull has to earn position again. That’s why resets expose weak positions fast. DM “CONTROL” if your training feels stuck. #rackpulls #strengthtraining #backtraining #gymtips #mensfitness
I’ve literally never tried Rack Pulls before today! This morning I decided to throw them in with the routine and I fell in love, BUT, I didn’t have my belt so I didn’t go too heavy….. Came back to the gym late afternoon just to test my strength now that I had my belt and got up to 505lbs. I honestly felt like I could do more but I didn’t want to over do it 😂 Just know that these will be incorporated on a weekly bases from now on 😂💪🏾 . . #fitness #fitnessmotivation #gymmotivation #weightlifting #rackpulls
I’ve literally never tried Rack Pulls before today! This morning I decided to throw them in with the routine and I fell in love, BUT, I didn’t have my belt so I didn’t go too heavy….. Came back to the gym late afternoon just to test my strength now that I had my belt and got up to 505lbs. I honestly felt like I could do more but I didn’t want to over do it 😂 Just know that these will be incorporated on a weekly bases from now on 😂💪🏾 . . #fitness #fitnessmotivation #gymmotivation #weightlifting #rackpulls
Doing one of my favorite exercise. #Rackpulls #Allin #Allornothing #Back #216💪🏽 *1 on 1 personal training at Golds Gym Venice *Need help reaching your fitness, bodybuilding or overall health & wellness goals? Text me & let me help you. 424-353-7919
Doing one of my favorite exercise. #Rackpulls #Allin #Allornothing #Back #216💪🏽 *1 on 1 personal training at Golds Gym Venice *Need help reaching your fitness, bodybuilding or overall health & wellness goals? Text me & let me help you. 424-353-7919
Workout Tip: Stay in YOUR process and do you!! “LIGHTWEIGHT BABY” @ronniecoleman8 Rack pulls!! One of my staples on back day!! I’ll share proper technique and why I do rack over traditional deadlifts from the ground on another post. • • #CO2 #WorkoutTip #StartLight #TheStrengthWillCome #Bodybuilding #Fitness #RackPulls #LightWeightBaby
Workout Tip: Stay in YOUR process and do you!! “LIGHTWEIGHT BABY” @ronniecoleman8 Rack pulls!! One of my staples on back day!! I’ll share proper technique and why I do rack over traditional deadlifts from the ground on another post. • • #CO2 #WorkoutTip #StartLight #TheStrengthWillCome #Bodybuilding #Fitness #RackPulls #LightWeightBaby
Rack Pulls After Long 🤘💪🙏🕉🧿 . . . #rackpulls #powerlifting #bodybuilding #reels #reelsinstagram
Rack Pulls After Long 🤘💪🙏🕉🧿 . . . #rackpulls #powerlifting #bodybuilding #reels #reelsinstagram
675 Deadlift Rack Pulls from the knees #deadlift #powerlifting #rackpulls #strength
675 Deadlift Rack Pulls from the knees #deadlift #powerlifting #rackpulls #strength
Quick tip! How you execute the exercise is super important. The small critiques can make a big difference. See the FULL WORKOUT on my YouTube channel: Derek Lunsford #DerekLunsford @jontrevormedia 🎥 🏅Get Coached: @ucfitphysiques uc-fit.com coaching@uc-fit.com #HowYouSeeFit #UCFit #TeamDLunsford 👇 DerekLunsford.com ______________________________________ Supplements: @evogennutrition #EvogenElite #Evogen #EvogenNutrition 🧬(Code: DEREK)🧬 Coach: @hanyrambod GASPOfficial.com @officialgasp (Code: DEREK15) BetterBodies.com @officialbetterbodies (Code: DEREK15) Meals: @megafitmeals #StayHungry #MegaFit (Code: DEREK) #Bodybuilding#IFBBPro#Olympia#Bodybuilder#BodybuildingMotivation#FitnessMotivation#GymMotivation#Gym#Workout#BackWorkout#BackDay#Back#RackPulls
Quick tip! How you execute the exercise is super important. The small critiques can make a big difference. See the FULL WORKOUT on my YouTube channel: Derek Lunsford #DerekLunsford @jontrevormedia 🎥 🏅Get Coached: @ucfitphysiques uc-fit.com [email protected] #HowYouSeeFit #UCFit #TeamDLunsford 👇 DerekLunsford.com ______________________________________ Supplements: @evogennutrition #EvogenElite #Evogen #EvogenNutrition 🧬(Code: DEREK)🧬 Coach: @hanyrambod GASPOfficial.com @officialgasp (Code: DEREK15) BetterBodies.com @officialbetterbodies (Code: DEREK15) Meals: @megafitmeals #StayHungry #MegaFit (Code: DEREK) #Bodybuilding#IFBBPro#Olympia#Bodybuilder#BodybuildingMotivation#FitnessMotivation#GymMotivation#Gym#Workout#BackWorkout#BackDay#Back#RackPulls
𝐅𝐋𝐀𝐒𝐇𝐁𝐀𝐂𝐊 𝐅𝐑𝐈𝐃𝐀𝐘: 𝐑𝐀𝐂𝐊𝐏𝐔𝐋𝐋𝐒 𝐅𝐑𝐎𝐌 𝐓𝐇𝐄 𝐏𝐀𝐒𝐓! •LONG BEFORE MY INJURY IN 2023, I REALLY USED TO PUSH THE WEIGHTS. NOT TO BEST OTHERS BUT SIMPLY CHALLENGE MYSELF! ⭐️This 🎥 was take just about FOUR years ago! 🤔 Difference between a Rackpull and a Deadlift? Not all too much. Except you take more of your lower back out of it, still targeting your hamstrings and glutes too. It is a safer exercise to do if you don’t want risk injury on deadlifts or working up to deadlift a heavy weight! 💭 A deadlift goes to the ground where as a Rackpull goes just past your kneecaps. Anything above the Kneecap is half-a$$ing it. Just remember that! Rackpulls are still somewhat of a Compound Movement for it will help with deadlifts!
𝐅𝐋𝐀𝐒𝐇𝐁𝐀𝐂𝐊 𝐅𝐑𝐈𝐃𝐀𝐘: 𝐑𝐀𝐂𝐊𝐏𝐔𝐋𝐋𝐒 𝐅𝐑𝐎𝐌 𝐓𝐇𝐄 𝐏𝐀𝐒𝐓! •LONG BEFORE MY INJURY IN 2023, I REALLY USED TO PUSH THE WEIGHTS. NOT TO BEST OTHERS BUT SIMPLY CHALLENGE MYSELF! ⭐️This 🎥 was take just about FOUR years ago! 🤔 Difference between a Rackpull and a Deadlift? Not all too much. Except you take more of your lower back out of it, still targeting your hamstrings and glutes too. It is a safer exercise to do if you don’t want risk injury on deadlifts or working up to deadlift a heavy weight! 💭 A deadlift goes to the ground where as a Rackpull goes just past your kneecaps. Anything above the Kneecap is half-a$$ing it. Just remember that! Rackpulls are still somewhat of a Compound Movement for it will help with deadlifts!
“The only place where success comes before work is in the dictionary.” - Vidal Sassoon #strengthtraining #strengthandconditioning #qotd #quoteoftheday #strengthcoach #motivation #strengthandconditioningcoach #deadlift #rackpulls #benchpress #sport #rugby #fitnessmotivation #gymmotivation
“The only place where success comes before work is in the dictionary.” - Vidal Sassoon #strengthtraining #strengthandconditioning #qotd #quoteoftheday #strengthcoach #motivation #strengthandconditioningcoach #deadlift #rackpulls #benchpress #sport #rugby #fitnessmotivation #gymmotivation
315lbs rack pulls. Building upper back thickness Rack pulls are a compound strength exercise, that’s basically a half deadlift. Rack pulls overload the traps, rhomboids, rear delts, and lats, helping create that thick, powerful upper-back look. #backworkouts #rackpulls #upperback
315lbs rack pulls. Building upper back thickness Rack pulls are a compound strength exercise, that’s basically a half deadlift. Rack pulls overload the traps, rhomboids, rear delts, and lats, helping create that thick, powerful upper-back look. #backworkouts #rackpulls #upperback
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