Barbell Rack Pull
The barbell rack pull allows you to lift heavy loads through a limited range of motion and emphasizes glute and posterior chain strength.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand behind the barbell in the rack with the bar just below or at knee height, and place your feet hip-width apart.
- 02
Grip the bar with an overhand grip at shoulder width, brace your core, lift your chest, pull your shoulder blades back and down, and keep your back neutral as you hinge at the hips.
- 03
Pull the bar up by extending your hips and knees at the same time, keep the bar close to your thighs, and pause at the top while squeezing your glutes without overextending your lower back.
- 04
Lower the bar under control back to the rack by hinging at the hips, maintaining core tension, and set the bar down gently on the rack before the next repetition.
How to get started at the gym
§ 03 · SisuLiftBarbell Rack Pull is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep the bar close to your body at all times and think about pushing the floor away with your feet. Choose a rack height that allows you to maintain a neutral back on every repetition.
The barbell rack pull allows you to lift heavy loads through a limited range of motion and emphasizes glute and posterior chain strength.
More exercises: Back
§ 05 · Same muscles
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