T Nation

Double Checking on Rack Pulls

hey guys I had a few questions about rack pulls, I think i know the answer to most but I thought I would make sure.

1-when doing rack pulls where do most people start, at or below knee level and whats the diffrence.

2-do you contract and squeeze the glutes at the top like in conventional deads?

3- would you classify this as a lower back or back thickening excersises in a back program?

,

I lift the same as I would in any DL. I’ll do racks for a few weeks then back to the floor. Helps get through sticking points.

[quote]crod266 wrote:
hey guys I had a few questions about rack pulls, I think i know the answer to most but I thought I would make sure.

1-when doing rack pulls where do most people start, at or below knee level and whats the diffrence.

2-do you contract and squeeze the glutes at the top like in conventional deads?

3- would you classify this as a lower back or back thickening excersises in a back program?

,[/quote]

  1. Everybody’s different and you could start whereever you like.(as long as its around the general knee area)
    I would recommend starting above and then a few weeks later moving it down a pin.

  2. i don’t even bother thinking about it. i focus on using my back and hams to move as much weight as possible.

  3. its mostly working the erectors, but if i had to choose i guess i would say thickening. i have never split my routine in that way.

for your info i used over six hundred pounds for rack pulls and i can do 405 for a triple, easy, in a conventional dead.

[quote]crod266 wrote:
hey guys I had a few questions about rack pulls, I think i know the answer to most but I thought I would make sure.

1-when doing rack pulls where do most people start, at or below knee level and whats the diffrence.

2-do you contract and squeeze the glutes at the top like in conventional deads?

3- would you classify this as a lower back or back thickening excersises in a back program?

,[/quote]

  1. Below the Knee, as it involves the hamstrings more i find.

  2. Yes you should try and “snap” yourself backwards… if that picture can form in your mind.

Pretend your about to pile drive some girl on a drunken saturday night, your hips go 1st and your body follows. You should end up on the balls of your heels.

  1. If you do snatch grip rack pulls then i would classify as back thickness, for normal grip 1/2 and 1/2.

Just my 2 cents.

I put them at the lowest pin which for me is right around knee level

ok thanks afor your help guys and the whole pil driving a girl might help lol

ok thanks afor your help guys and the whole pile driving a girl might help lol