[Fitness Advice] – The Rack Pull

When training it pays to seek alternatives to the norm especially when you have restrictions, mobility issues or you just want to add some variety.

The rack pull is a great way to lift heavy and maintain good position whilst applying a greater stimulus to the body than you may be able to do from a traditional deadlift..

I have been saying for years that the deadlift is flawed and can cause more harm than good if not done properly and I also feel tall people should consider doing deadlifts off blocks and ensure the bar is at least at mid shin position

The main advantage of a rack pull is the ability to load up the bar beyond your normal deadlift capacity which allow a greater stress and stimulus to the nervous system.

It is also a great way to show new clients how to apply hip drive from a hang position (barbell at knee height) and get them doing some volume at lighter weights until they get the hip drive sequence correct

The following video explains how to take the tension of the bar and I hope it adds some insight into your own technique.

Quick Tips:

1. Raise squat rack spotting arms to knee height or just below
2. Start off light and ensure you are lifting within your capacity
3. Ramp up the bar once you feel comfortable
4. Grip the bar hard with a hook grip
5. Take Tension of the bar (see video)
6. Push through the floor with your feet
7. Ensure a drive through the hips with intent and squeeze glutes on extension
8. Always maintain a neutral spine

Start off doing a a 5 x 5 (reps and sets) and go from there and add weight when you feel you are ready, minus your ego.

About Coach Sebastian

CEO/Founder at Online Coaching Australia

Sebastian is considered a serial entrepreneur starting his first business at the age of 12 and enjoying the challenges of business for over 30 years.

He has a passion for creation and believes strongly in process, self awareness, and diligent planning and is here to make an impact in your life.

Sebastian is the Founder and CEO of 6 startup companies and has travelled to over 24 countries with the aim of self exploration.

He has also dedicated his most recent stage in life to coaching people towards better lives via coaching & gym network.

He has played world cups for his country and is discovering more about himself each day via the diversity of information available to him.

Sebastian now seeks to guide and support more people towards better living and high states of awareness.

"A movement towards a #betterLIFE" ~ Sebastian