View Full Version : Rack pulls from the knee
I have this exercise in my workout and I googled it but all I came up with was this YouTube guy doing the exercise with like 300 lbs on each side of his BB. I'm not sure his form was the best! :lol3: Erik (or anyone else), a detailed description of form would be great! It's on my UBWO so I'm assuming it targets the back- but what came up on my search was comparing it to deadlifts.
These are a partial deadlift.
You set the pins in the power rack at about knee height and you do the top of a deadlift from that position.
You want to make sure you're not 'squatting it up'; you just want to be using your back, driving your hips through and extending through the hips.
Great upper back exercise, and you can go heavy.
I plan on getting a video.
Cool! Thank you! The lowest pins on my rack go about 4in above my knee, though. Is that enough of a range of motion?
Oh... and I assume I rest the bar on the pins between every rep, correct?
Noel Clark
01-21-2008, 07:26 PM
Cool! Thank you! The lowest pins on my rack go about 4in above my knee, though. Is that enough of a range of motion?
Oh... and I assume I rest the bar on the pins between every rep, correct?
The pins should be below your knee not above. Put a riser in there and that should help.
Oh bummer. Never mind. I just tried to do it and the bar is actually closer to 10in above my knee. I have to do a "mini-shrug" to put it back on the pins between each rep.
Hmm... can I try making it a cable exercise with my T-Bar? The settings for the pin go all the way to the floor so I could set it at knee height. And let the weight stack all the way down between each rep.
Cool! Thank you! The lowest pins on my rack go about 4in above my knee, though. Is that enough of a range of motion?
Oh... and I assume I rest the bar on the pins between every rep, correct?
No it's definitely not enough ROM.
Right at knee height. At the one gym we go to, my wife has to stand on aerobics risers to get the right ROM.
Yes, 211 = pause on the pins b/w reps.
Oh bummer. Never mind. I just tried to do it and the bar is actually closer to 10in above my knee. I have to do a "mini-shrug" to put it back on the pins between each rep.
Hmm... can I try making it a cable exercise with my T-Bar? The settings for the pin go all the way to the floor so I could set it at knee height. And let the weight stack all the way down between each rep.
A cable exercise? :lol: No.
If you can't do it, just do deadlifts.
The pins should be below your knee not above. Put a riser in there and that should help.
No riser or step. I've been meaning to buy one (for my calf exercises). I've been using (don't laugh) a thick wood beam that I weigh down with my 35's. :rolleyes:
A cable exercise? :lol: No.
If you can't do it, just do deadlifts.
For my UBWO?
For my UBWO?
You could also just do barbell rows.
You could also just do barbell rows.
How about underhand BB rows? I haven't done those for a while.
How about underhand BB rows? I haven't done those for a while.
They're alright. I like overhand from the floor personally, but you can do the reverse-grip row.
Powered by vBulletin® Version 4.1.7 Copyright © 2012 vBulletin Solutions, Inc. All rights reserved.