Techinques of rack pull
The technique is just as important as the consistency. No matter how consistent you are, if the technique is not right, the effects of rack pull will not be seen. The following are techniques of rack pull:
- Place the safety pins inside the squat cage so the barbell rests close to knee height
- Hold the barbell outside the thighs and make sure the barbell is on your body
- Place your shoulders in a way that they are either slightly in front of the barbell or directly inline
- Before raising up the rack, squeeze your hands and tighten your latissimus dorsi muscle.
- Start pulling by forcefully pushing your hips towards the bar
- While locking out push your shoulders back and squeeze your glutes
- Go back to the rack and ensure the barbell stops before starting again.
- Avoid spoiling the barbells and rack: barbells can be damaged if the rack pull is not performed correctly. Damage to bar bells can be prevented by not dropping the weight on the supports. From the beginning of the exercise place the barbell down.
When these techniques are adequately followed, the benefits of rack pull will be seen and it reduces the risks of getting injured.