I was doing rack-pulls from below the knee yesterday after my heavy squats. The goal was to develop the upper-back, but I felt it in my hamstrings and lower-back. Is that normal? I am thinking that I need to lower the weight, pull my shoulder-blades back at the top, and pause at the top more?
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Thread: Where should you feel rack-pulls
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09-07-2020, 09:45 AM #1
Where should you feel rack-pulls
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09-07-2020, 09:51 AM #2
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09-07-2020, 11:44 AM #3
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09-07-2020, 11:46 AM #4
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09-07-2020, 12:07 PM #5
Yes that's normal.
I agree with Mortar take a wider grip and before you start the pull put tension on the back like your going to start the lift without lifting then keep that tension through the rep standing tall pulling elbows back hard to squeeze the back muscles.
Let down and repeat.
Always start from a dead stop each rep to tense up before each pull.
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09-07-2020, 06:01 PM #6
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09-07-2020, 06:11 PM #7
Do wide grip aka snatch grip RDL. Higher reps lower weight.
Rack pulls aren't ideal for upper back development anyway. They're more for training through your sticking point in a DL by overloading the mid-range of the movement.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-08-2020, 10:41 PM #8
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09-15-2020, 12:04 PM #9
Good advice in this thread, but this post was absolutely true for me. I don't know if I'm getting the upper-back development I was looking for, but the carryover to pulling off the floor was serious. I pulled 540# yesterday and it felt really smooth. It felt a lot more comfortable during the part of the lift that matched the rack-pull's range of motion.
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