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  1. #1
    Registered User 360365LAWS's Avatar
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    Where should you feel rack-pulls

    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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    Registered User WolfRose7's Avatar
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    normal, below knee/mid shin is basically a harder deadlift as you take the quads out.
    Don't see any reason to pause longer at the top, as for lowering the weight.. couldn't say without a teck video
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by WolfRose7 View Post
    normal, below knee/mid shin is basically a harder deadlift as you take the quads out.
    Don't see any reason to pause longer at the top, as for lowering the weight.. couldn't say without a teck video
    Seconded
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    Unregistered Mortar34's Avatar
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    For upper back use a wide grip. Wide grip RDL’s will also work.
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    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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    Would be easier to answer this if you posted a video, but I'm going to wager that your range of motion is probably the cause. You might be going too low
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    Time is Muscle ECGordyn's Avatar
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    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.
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    Registered User DangerousSource's Avatar
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    Try putting the pin up 1 more level and a wider grip, also a video of you doing it will be most helpful
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    Registered User 360365LAWS's Avatar
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    Originally Posted by ECGordyn View Post
    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.
    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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