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