Rack pulls

igunick · 06-09-2007, 08:58 AM

Are rack pulls a good idea when trying to improve hip posture (APT). I'm guessing it is since deadlift lockouts have a lot of glute involvement.
But there's no harm in asking.

Jason B · 06-09-2007, 11:51 AM

Just concentrate on using hip extension to lock out the weight, not back extension.

Lisa~ · 06-10-2007, 09:02 AM

Rack pulls are great, but like Jason said, focus on finishing with your glutes. But flat-back pull-throughs might be an even better starting place if correction of your APT is your main goal. It's easier to focus on glute contraction with the more direct line of pull in a pull-through.

igunick · 06-10-2007, 12:02 PM

Yeah that would be that idea. If you end with back extension, you're not using correct form and you're not doing a (correct) rack pull, IMO.

Correcting my APT is an important goal. But increasing in the powerlifts is also a very important goal. So I'm trying to do both.

Frank.S · 06-11-2007, 03:09 PM

That method of rack pulls works great for bringing up squat %'s.

If you want to use a rackpull to bring up your deadlift though, they are better used stiff-leg for most people.

Look at people deadlift and overall you will see guys with good deadlifts (600lbs+) end up finishing the lift with the legs already locked out. This is due to using more legs in the lower portion of the lift where mechanically speaking is the hardest section of the lift. So by using legs earlier you can get past it.

The position most people put themselves in while doing a rackpull is more similar to a squat then the last portion of the deadlift.

You may have different results, and i dont suggest this to you if you have severe pelvic tilt. Im just thowing out some ideas.