2/29/2024 0 Comments Barbell back pulls![]() Though that might seem like a no-brainer, a 2016 research review outlines how greater muscular strength leads to greater athletic performance. (That’s a group of muscles that includes your glutes, hamstrings, lats, and upper back.)ĭoing this move on the reg can help you make serious strength and growth gains in these areas. The rack pull works your whole posterior chain. This could potentially reduce your risk of injury. Since the rack pull’s starting position is higher than the traditional deadlift, you perform it with an upright posture that reduces lateral stress on your spine. Form is super important for performing rack pulls, too, but they tend to be a safer alternative overall. This type of lift can come with major gains - but also some major risks if you don’t have perfect form. Traditional deadlifting involves a large range of motion with a typically heavy load. So by working on your grip strength today, you just might be doing your future self a solid. According to research from 20, grip strength is an important health indicator of quality of life in older age. Regular rack pulls can lead to major gains in your pull and grip strength.Īnd those improvements won’t just help you look good at the gym or beat out the powerlifting competition. They can help boost your athletic performance or simply make it less of a struggle to carry the laundry basket downstairs. Rack pulls can improve your life in lots of ways. Slowly and steadily return the bar to the starting position.ĥ benefits of rack pulls that’ll wrack your brain.In a slow and controlled movement, lift the barbell up until your hips fully extend.Squeeze your shoulder blades together and shift the weight onto your hamstrings by pushing against the floor slightly. ![]() Use a double-overhand or alternating grip, your pick. Grab the bar with hands just a little wider than shoulder-width apart.Standing with feet shoulder-width apart, bend your knees slightly and hinge forward at your hips.( Pro tip: Start small and work your way up.) Load the desired amount of weight on each side. Place the barbell on the rack supports.(This will fall somewhere around your knees, depending on how much range of motion you’re looking for.) Set the rack supports to the proper height.You can also use a weightlifting belt or straps if you’d like the added security.Ĭhances are you’ll find all this equipment at the gym, but you might have your own setup at home that would work. Before you pull off a rack pull, you’ll need a power tower (aka a power rack), a barbell, and weight plates.
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