Barbell Rack Pulls

Exercise Animation

Exercise Details

Equipment

barbell

Difficulty

Intermediate

Type

isolation

Muscle Focus

Primary Muscles
lower backglutes
Secondary Muscles
hamstrings

Instructions

  1. 1.Configure a power rack with the side pins at just below knee level. Place a barbell on the pins and grip it with an overhand grip on both hands. Your hands should be greater than shoulder width apart.
  2. 2.Bend your knees and keep your back straight. This is your starting position.
  3. 3.Keeping your back straight, lower your hips and begin to pull the bar up by pushing the floor through your heels.
  4. 4.Pull the bar up until your body is vertical, keeping the bar close to your body throughout the movement. Push your hips forward and shoulders back at the top of the motion.
  5. 5.After a brief pause, slowly and carefully return to the starting position.
  6. 6.Repeat for as many repetitions as required.

Tips

  • You can used a mixed grip (one plams facing forward, and the other backward) for heavier weights.
  • Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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