I know there are a bunch of people here that do rack chins, whether it be for DC Training or otherwise, so I thought I would post this variation that I tried today using blast straps.
Using the straps as opposed to the fixed neutral handles or the standard bar allows you to rotate your hands throughout the course of the movement, so you can get a much sharper contraction in your back at the top, and also adjust according to what is most comfortable for your shoulders. Being able to twist like that made for a crazy squeeze at the top.
I feel the best squeeze with a pronated or neutral grip, so I found the sweet spot to be somewhere between there, but you can also go all that way to full supination if you want (I do this with regular pullups, but it felt weird on the rack chins). I also focused on pulling in to my body a little bit, which seemed to also hit the lower lats, which I really never feel working that much on width movements.
Another advantage of the straps is that you can lean back slightly on the negatives, as Dante advises doing on the assisted pullup machine. You can’t really do this as well when you use the bar. since it is fixed, but the straps can move with your body. When I say “lean back” I do not mean to turn the movement into an inverted row.
I still put the bench very close and elevated my feet quite high, so I was completely vertical, but on the eccentric, you can lean back ever so slightly to really hit the lats in a way you otherwise can’t.
If you don’t have blast straps, you could easily make something equivalent with handles that you use on a cable system and some rope or chains. It doesn’t need to be very long, just long enough to allow the handles to rotate and be able to move back and forth so you can lean back on the negatives.
Here is what it looks like. I am serious when I say I have never felt such a sharp pump in my lats, all the way from my armpits to my lower lats. For anyone looking for a change, you might want to try these. The key is to take advantage of the motion in the straps to really exaggerate the squeeze. Hope this helps some guys looking for new back exercises.