1repmax rack pull PR of 585lbs @207lbs bodyweight. This was a very important lift for me because it really puts the thought in my head that's 600 lb is not that far away from a conventional deadlift perspective. I am so stoked for my next 1repmax conventional deadlift in a few weeks. I am very confident that 555lbs will go up this time. #personalrecord#personalbest#rackpull#rackpulls#pr#pb
I have not done these in a VERY long time and truthfully.. I don't know why🤔 This is by far one of my favourite exercises to perform, so don't be annoyed if I start posting more videos of it🤷🏻♀️
What is a rack pull?
The rack pull is a deadlift variation with shorter ROM.
What muscles does it target?
The rack pull strengthens the muscles of the posterior chain and forearms.
What are the benefits?
Because the rack pull has a shorter ROM, this allows you to lift heavier and therefore increase grip and lockout strength in the upper half of a deadlift. In addition, it is also an amazing exercise to develop back thickness.
2 327 hours ago
CORRECTIVE TRICEP DIPS ⠀
OK, here we go with another corrective exercising video, let me know if you guys like this type of format, I have always found that sometimes it is better to see how exercises are executed by visual aids.⠀
Dips, are a good exercise but it can also cause some pain to the shoulders if done incorrectly. Like many of you I'm always learning and I used to do these incorrectly as well.⠀
On the left there's a lot going wrong, first the half repping therefore not getting full range of motion and then also perhaps getting too much range of motion by going down too far. Both of these can cause some injury in the shoulders and wrists area.⠀
Now on the right we are neither not going far enough or too far for that matter, the arms should be parallel to the ground and then also the wrists will be stacked correctly to where the joints are stacked. This insures us that we are in a safe position to target the chest and triceps.⠀
Hope that helps!⠀
If you made it this far, please comment below "CORRECTIVE TRICEP DIPS" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! -Ski⠀
Didn't record nothing today except this last set of rack pulls. Definitely had some fire in me though, did 6plates Vbar rows, but didn't film it... Next time! Just wanted to fuck the weights up and blow off some steam. #Rackpulls#4BadBitches#FitnessMotivation
😎Happy Sunday! Here’s a back day workout for you that will focus on strength and muscle gain. .
🔥The potential calorie burn for this workout is between 300-500 depending on your intensity, volume and intention. .
🏃🏻♀️🚴🏻♀️🔥 Do 20-30 minutes of LISS (low intensity steady state) cardio for added burn. .
⤵️The workout. Complete (a,b) as supersets.
1. [4s x 8-10R]. Rack Pulls (for strength). Increase the weight every set. .
2. [4s x 8-10R] Bent Over Rows (for strength). Increase the weight every set..
3a. [3s x 12R] Machine seated Lat Pull Down.
3b. [3s x 12R] Machine Rear Delt Fly..
4. [4s x 12R] Dual Cable Seated Lat Pull down..
5. [4s x 12R]. Cable standing stiff arm lat pull down..
👁Triset: No rest!
6a. [3s x 12R] Cable chest supported stiff arm lat pull down.
6b. [3s x 12R] Cable seated face pulls. (For rear delts and upper back)..
6c. [3s x 12R] Cable incline bench pull overs
🥵FINISH with cardio and sit in sauna for 10-15 minutes⏱💦. .
📌 SAVE this workout..
👥 TAG a friend..
❓’s. Let me know if you have questions. .
Sooo much volume 🥵
Back Squats x2 til working weight 95, 115, 135, 155, 185, 205, 225, 275, 295, 315
Back Squats 3x5 at 335lbs
Back Squats 2x3 at 365lbs
Deadlifts x2 til working weight at 135, 185, 225, 275, 315, 365, 405, 425
Deadlifts 3x5 at 455, 475, 495lbs ~Then~
Rack Pulls (from 3 plates instead of 4 this week)
6x1 at 515, 545, 565, 585, 605, 635 (failed at this weight)
Follow for more fitness and nutrition info 😏⠀
When we were kids, we did handstands all the time. It was fun, we were very light and falling didn’t hurt as much 😋⠀
Now people have embraced the benefits of handstands and they have been incorporated into many strength programs. They are basically an isometric muscle contraction across a multitude of muscle groups⠀
Handstands will definitely strengthen your shoulders, upper back and core. These muscles are no way near as strong as your lower body muscles, nor were they designed to support our body weight. Staying still, in a perfect handstand, will truly test your strength, control, balance and spatial awareness⠀
Handstands can also help reduce stress by stimulating the endocrine system to eventually produce less cortisol. They can also lead to improved circulation of blood throughout the body and possibly aid digestion⠀
Handstands are also easily scalable as you can begin with a simple plank in the push up position, all the way up to some pretty crazy and impressive variations (great for parties) 🎉⠀
As always, let me know if you have any questions at all 😊⠀
Couple rack pull clips from tonight’s back session
Feels good being back in gym after being off sick for a few days, finally feel back to my old self, progressing and hitting new Prs -140kg
7 7817 hours ago
Rack pulls; one of the most beneficial exercises when it comes to improving pull strength, which in turn adds to all hinge movements like the deadlift and hip thrust!
It also helps improve explosiveness because of its ability to increase load and safe set-up.
How to perform rack pulls;
1)Use some elevation and keep the barbell on the same line as your knees.
2)Keep your feet in such a way that the laces of your shoes are directly below the bar
3)Keep your back straight, Grab the bar and explode upwards (it's normal for the bar to touch your leg on the way up)
MAJOR INURY HAZARD: Do not over extend the back beyond what feels normal, since this may add extra pressure to the lower back, especially at such heavy loading.
❝Personal fitness defined❞ ✏️ Hippolyte Andrade
You should do fitness right now BECAUSE you could have a stronger lower back👌Whats your excuse then?
Comment your birthday and find your twin. Mine’s September 2 🕶
Here’s a few clips from today’s core/spinal-erector and shoulder workout! I’m still trying to gain some stability and strength for my competition in December. I was able to hit 395 for 6 on the rack pulls so hopefully a new deadlift PR coming soon! 👀. It’s going to be a grind but definitely worth it! Here is the full workout, give it a try!
Rack Pulls 8, 6, 4, 2
Plank with row 4x12
Weighted barbell sit up 4x10
Landmine Core Rotations 12,10,8,6
Shoulder press 12,10,8,6
Rear delt cable crossers 4x12
90 degree upward shoulder turns 4x12
Arnold Press 12,10,8,6
6 5822 September, 2019
The last time I touched this weight I was about 210lbs this is me at 193. I play for keeps and ready to make these weights my bit*h this winter 🥶.
This is 635 and I promise to hit this for ten reps.... stay tuned because it’s time to level up.
7 3922 September, 2019
Little bit of back and bi’s. Finally walking around under 300 for the first time in over a year. So that’s cool, I’ll keep taking awkward gym pics. Cool
LEG DAY 💥 “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent”- Arnold Schwarzenegger
Not too shabby for my 3rd leg day this week 😅 I’ve been alternating high volume and low volume leg days and it’s made for some kickass lifts.
Today I tried lots of new things & learned a lot. I have always done accessories for my major lifts but never dabbled with these more targeted accessories. Definitely going to start working these in. Was able to identify where I’m weak & strong throughout my pull.
3 years ago I was copying “gymshark booty workouts” I saw on instagram, today I’m copying powerlifting workouts I saw on instagram 🤓
Tried this workout & it was fun ⬇️
1. deadlifts: worked up to 3x2x325 followed by 3 backdown sets of 3x275
2. rack pulls: 3x3x375
3. hamstring curl: 2 sets of 8 followed by 2 sets of 12 1&1/4 reps
4. GHR: 4x15
5. Deficit RDLs? (on pit shark): 4x8...need to work more double overhand because I have no grip strength
when I first started lifting, my goal wasn’t really to have ‘guns’ or even have visible upper body muscles, I just wanted to tighten & tone my entire body. After a few months of consistent training I started seeing some baby biceps and delts form & it all just started from there 🤷🏽♀️ here is how I built upper body muscle over the past year and a half:
🏋🏽♀️Include heavy compound lifts in your upper body workouts: think bent over rows, bench press and variations, Arnold press, military press, etc. These target multiple upper body muscles at the same time
🗓Train upper body multiple times a week. Make sure you are not neglecting your back/chest/arms/shoulders!
💪🏽Include supersets in your upper body workouts (2 exercises back to back with no break). It creates a crazy pump & saves time !
🍗EAT - I was not eating enough before & my muscles just wouldn’t grow. It took increasing my macros and calories to see my muscles get larger and my the weights I can hit got higher as a result !
This girl was on 🔥🔥🔥 today!! Killed my #backworkout with a few weight increases. Did a 30 minute run and added in a few #rackpulls with a PB of 205lbs 🤩 fuelled along with an 80’s metal playlist from spotify....it was like being 16 again 😂 #feelingunstoppable
2 3021 September, 2019
195kg four fingers (index-middle)rack pull.Couldn't lock it out, but that's the very first time to get some air under those kilos...so it is considered as a PR 😁..200kg on the way, love those finger rack pulls lol
11 8021 September, 2019
RACK PULLS after deads yesterday. Worked up to 500lbs/227kg x 6 over 3 sets
Current program is allowing me to find good working weights for myself. Most of them have been significantly heavier than I have done before so far, so I’m excited to see my progression on some of the accessory work as I test new waters.
4 4221 September, 2019
Rack Pulls and Why They Are Important! 💪💪
Rack Pulls are a great exercise which is used to help you grow a nice thick back and will help strengthen your lower back. Below are a few reasons why you should incorporate rack pulls into your workout:
1️⃣ Builds a thick back
2️⃣ Strengthens lower back
3️⃣ Helps increase deadlift
4️⃣ Helps with everyday tasks
5️⃣ Multiple back muscles used .
Give this exercise a go next time you're training and let us know what you think, we know you will love it! .
Look more athletic! 💪🏼
When you think about an athletic physique, the main the things that stand out on the upper body are broad shoulders, well developed traps & a thick upper back. .
Two movements that are absolutely great for this are rack pulls & the barbell push press. .
Let’s start with rack pulls:
I’d recommend setting the bar at knee height or even just below the knee. You’ll find that because you’re not lifting the bar from the floor you’ll be able to lift more than your deadlift. So don’t be afraid to load that bar up! - that being said, if you struggle to maintain a neutral spine or cannot keep your shoulders retracted then stop ego lifting and drop it down a few kg 👌🏼
When done properly the rack pull will develop your hamstrings, glutes, erector spinae & your traps! .
The push press:
Every rep should start with a small dip, NOT a squat. Not even a half squat. Just a small dip which then allows you to drive back up quickly. This extra momentum lets you lift far more than you ever would with a traditional overhead press. .
Tip - don’t ever half a*** the dip. It makes it so much harder to press the barbell if you’re coming out of the dip at the pace your nana gets out of her chair. .
When done correctly the push press will work your deltoids, triceps, traps, quads (slightly) & your core!
For each exercise I would recommend doing 2 or 3 sets of 6-8 reps. As for the weight... go hard or go home 💪🏼🔥
Squat is a cardio confirmed 😂. Got some higher volume with moderate weight workouts done today. Multiple sets of 6, top set at 90kgs shown in the video. Then I hit some rack pull sets of 5, top set at 120 kgs.
Didn‘t going heavier caus I think I hurt my quads from riding fixed gear 😅😕😅😕. Felt an acute pain from above my right knee cap so might need to rehab a bit this week. Will see how it goes. #thisisfemalepowerlifting#powerliftingwomen#powerlifting#squats#rackpulls#fixieproblems#健力#訓練
One of my favourite exercises for back are rack pulls. They emphasize full back engagement and help develop power and stability in your other lifts.
3 sets of 6-10reps
Wide grip rows are also a key exercise, but are often under utilized. They help with contracting and squeezing your shoulder blades together. Light weight is the best approach for this movement as it allows for slower controlled reps!
1 1121 September, 2019
__________________________________________________________ Started rack pulls with a complete pull then slight pause at the bottom before placing the weight on the rack and resetting for the next lift. At the point of this video I no longer attempted pauses because it wouldn’t be a good contraction. Instead I just focused on the continued pull, keeping my core right and my back with good posture.
Trained with: @teambestphysique
BUT I DONT FEEL IT IN MY LATS?! 😖
You could be missing out on some serious gainz (yes with a z) if you’re not using your lats when you deadlift!
But i gotchu, here’s a cheeky drill to get the lats fired up 🤫
These will make your deadlift extra CRISPY 🥓and buttery smooth.
Let me know how you go!
P.S If you’re in Sydney and would like to improve your deadlift, I would LOVE to help - perhaps you know someone who needs it SEND THEMMM my way! 👊
Rack pulls are a great way to get your posterior chain firing while also warming up your core and hamstrings before some deadlift action.
• Set the bar height on the rack to be slightly above your knees.
• Stand with feet shoulder-width apart and knees bent, leaning forward slightly.
• Keeping the bar as close to you as possible, extend your knees and hips, pulling the weight up and back until your body completely locks out.
• Take your time extending your legs. This exercise is really about progressively loading your hamstrings and glutes, and 𝐧𝐨𝐭 your lower back.
• Pause for a second at the top and return to the starting position.
Here is a good rep range to shoot for:
10, 10, 8, 8, 6, 6, 4, 4
Start light and get progressively heavier with each set. By the last two sets, the bar should feel heavy and you should be focused on keeping the correct form.
I also like wearing lifting straps with these so that I can go heavier and focus on proper form.
Get it! 💪💪💪
47 63431 July, 2019
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