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Rack Pulls for Posterior Chain Exercise?


#1

I'm getting ready to do Mike Robertson's "Designer Athletes" templates (was an article here a few years back). For the "heavy posterior chain" group of exercise I'm thinking of doing snatch-grip or regular grip rack pulls from knee level.

Obviously these hit the spinal erectors hard, but I was wondering they hit the glutes/hams hard enough to warrant them being in the "heavy posterior chain" group of exercises. Thoughts?


#2

yeah, they work depending on how straight you keep your legs. I prefer goodmornings.

I’m curious the reasoning behind a snatch grip rack pull. It was my understanding that snatch grip pulls allow a longer range of motion much like a deficit pull. So you seem to be limiting the range of motion by pulling from the knee and then increasing it by using a snatch grip.

Why not just regular pull from a lower rack setting?


#3

[quote]DoubleDuce wrote:
yeah, they work depending on how straight you keep your legs. I prefer goodmornings.

I’m curious the reasoning behind a snatch grip rack pull. It was my understanding that snatch grip pulls allow a longer range of motion much like a deficit pull. So you seem to be limiting the range of motion by pulling from the knee and then increasing it by using a snatch grip.

Why not just regular pull from a lower rack setting?[/quote]

Eric Cressey wrote about them in mastering the deadlift part 3.

Main benefits seems to be upper back strength.


#4

Yeah, he seems to be saying it’s an exercise in between rack pulls and floor pulls.