built to fix the start of the conventional deadlift, where the pull is hardest
the extra bottom range takes the erectors, hamstrings and glutes through more
stretch than a standard pull reaches
range bought with load: the bar is lighter than your deadlift, so the traps
get less. A rack pull is the same trade run backwards
Execution
Stand on a 6-8 cm platform, roughly one thick plate, feet hip-width apart with
the bar over your midfoot. Reach down and round your upper back to grip. Brace
your trunk, flex erectors and wedge yourself into the bar. Set that height once
and note any change.
pull the slack out of the bar before anything moves
push the floor away from you, bar against your legs
let your back straighten gradually as the bar rises
finish by extending your hips and knees
lower by hinging back, letting your back round at the bottom
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.
Purpose
built to fix the start of the conventional deadlift, where the pull is hardest
the extra bottom range takes the erectors, hamstrings and glutes through more
stretch than a standard pull reaches
range bought with load: the bar is lighter than your deadlift, so the traps
get less. A rack pull is the same trade run backwards
Execution
Stand on a 6-8 cm platform, roughly one thick plate, feet hip-width apart with
the bar over your midfoot. Reach down and round your upper back to grip. Brace
your trunk, flex erectors and wedge yourself into the bar. Set that height once
and note any change.
pull the slack out of the bar before anything moves
push the floor away from you, bar against your legs
let your back straighten gradually as the bar rises
finish by extending your hips and knees
lower by hinging back, letting your back round at the bottom
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.