Should you’re occupied with including rack pulls into your workout, you should definitely take a look at this video earlier than you do. Should you’ve seemed up the train on-line you’ve in all probability discovered video after of video of men performing rack pulls. Typically you’ll see it executed considered one of two methods, from a place barely under the knee as an auxiliary raise to assist the deadlift, or from a a lot greater place above the knee sometimes executed to overload the traps and glutes.
The latter model has gained a whole lot of reputation lately, largely for its means to permit the athlete to load up the burden…so much.
Whenever you’re utilizing among the largest, strongest muscle tissue within the physique for a such a brief vary of movement the burden can get actually heavy, actually quick. It’s not unusual to see individuals doing rack pulls with upwards of two or 3 times their finest deadlift. For somebody with a meager deadlift that may nonetheless quantity to 700-800 kilos. That’s considerably extra weight than on some other train they’re probably performing, and therein lies the issue.
For athletes who’re keen to maintain loading weight on the bar, it’s simple to fall into the entice of performing the train with rounded shoulders. When the burden will get that heavy it turns into troublesome to maintain the shoulder blades retracted and tight. What they don’t notice is that this compressed thoracic posture beneath great load can set you up for thoracic outlet syndrome. Whereas thoracic outlet syndrome is often seen in individuals with repetitive overhead movement, it might probably nonetheless happen by improperly performing an train such because the rack pull.
Scapular retraction is commonly the weak hyperlink in this kind of transfer, with a view to accommodate the additional hundreds, the lifter will probably let their shoulders drop ahead and grasp down. This will trigger the collar bone to rotate downward and put strain on the fragile veins, arteries and nerves which can be within the thoracic space.
The result’s pinching, stretching and undesirable downward traction on the Subclavian artery, Subclavian vein and Brachial Plexus an already lengthy nerve which runs from the neck to the arms. Victims of thoracic outlet syndrome expertise a quantity signs together with muscle losing within the fleshy base of your thumb, numbness or tingling within the arm or fingers, ache or ache in your neck, shoulder or arms in addition to an total weakening grip.
The worst half is that these signs don’t happen immediately permitting the athlete to pin level the precise trigger, however somewhat step by step, over time. Athletes usually expertise shoulder ache and attribute it to an excessive amount of urgent of their workouts, not realizing the true trigger.
Should you’re trying to construct your traps, grip and posterior chain you’d be higher off performing a standard deadlift the place the sticking factors of the train will probably restrict the burden to one thing that your physique can deal with. Faults in a deadlift are simple to identify and could be rapidly corrected. If you wish to complement your deadlift with an train that permits you to overload extra you would carry out the rack pull under the knee.
The larger vary of movement prohibits you from making such big weight jumps which is able to probably will let you preserve your shoulders again and keep in good upright place. Whichever you select, you should definitely have interaction the shoulder girdle, stay tight and maintain sturdy posture.
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How do you use a power cage?
Great video, how can this be fixed once its already happened? My coach put me on this excercise after deadlifts and as i got stronger I got paid everywhere. Now it feels like front belt, neck, scapula and so on. I havnt been able to push myself in shoulder press, chest press or heavy bicep curls in about 4 months now. Desperate for answers honestly. Thanks!
Just the video I needed. First time going to try a deadlift variation since my massive back injuries at work several years ago. Going to only do rack pulls now.
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Why is the arbitrary height of the center of a 45 lb plate significant? He talks about handling weight you can't actually handle". How much could he deadlift if he were standing on a box and deadlifting from his toes? So when he deadlifts 45s from floor, he is lifting weights he "can't actually handle".
I love MPMD, and Coach Greg, and I agree with them on their videos they’ve done of Jeff. But, Jeff has only had like 2 or 3 stupid videos 😂 the rest of his stuff is gold! He was the very first fitness YouTuber I ever subbed to. What other fitness YouTuber shows you the Skelton so you can really understand what’s going on. Thanks Jeff. Amazing content, as always.
This is probably what happened to me the other day. I was going way too heavy on rack pulls and let my shoulders protract. When I woke up the next day, I had an ache under my left scapula (I would describe it as a muscle knot), and whenever I protracted my shoulder blades, I would get pain radiating all the way up through my left shoulder and down my left bicep. It was really uncomfortable. Luckily, it seems to be getting better day by day, but I'll be sure to take your advice and (a) lower the weight (b) focus on form and (c) do the exercise from below the knee the next time I do rack pulls.
So grateful for this channel 🙏🏾👌🏾
GAWD damn thank you so much. I use to have numbness on my pink and never knew why. I use to do this exercise and this may have been why.
The problem with these videos is that they are 8-13 mins long for no reason,he could show you how to fix the mistakes in a faster manner in under 6 mins,I am not gonna sit around the gym watching a 10 mins video to do one exercise
alpha destiny wants to know ur location 😂
My boyfriend had thoracic outlet syndrome- almost died from a random blood clot. We had no idea! It’s serious stuff.
Jeff, what you have explain is true, but why would I rack pull in that shitty way? Letting the clavicles fall so much implies having 0 trap management. You really wanna do that? I don't think so. We rack pull for the traps! So it's not that rack pulls above the knees suck, it's that they have to be performed correctly like every other exercise.
Very helpful. I felt like he was talking directly to me as far as loading up the weight because I can handle it and not necessarily doing the right technique. I’m a taller guy and have a harder time deadlifting.
Wow. Rounding my shoulders lol
Thanks Jeff!!
I've pulled by back twice in three months doing rack pulls wrong. Doing them way too much like a stiff leg. Lower back muscle goes "splink!" and there goes the rest of the day/week.
Do deficit snatch grip deadlift leave the rack pulls for the girls 👧
Great video. Thank you for informing us. Everyone should watch this!
My rack pulls doesn’t feel like a trap workout, but my middle and lower along with my erectors, and lats are 🔥.
I don’t know what kind of “hip hinge” he’s doing.
I do rack pulls because it takes your legs, or the better part of your legs out of the lift. Making it all back. I have a leg day, I want back day to be back day.
Really a great variation.
3 sets of:
475/3 reps
405/8 reps
405/8 reps
I have scoliosis and injured myself so I can't lift from the floor anymore. I really enjoy rack pulls because they don't engage my lower back so much and aren't painful.
Spiritual weights Let's turn to God https://youtu.be/gd6zrrC-M0k explains whole Bible
I enjoy Jeff, however sometimes I wish he would cut straight to the chase
How TF do people do deadlifts with their shoulders forward lol
Reading this comment is killing your gains
brother i have a question. for me rack pull is very difficult like i can deadlift 160kg easily but even 100kg feels heavy on rack pulls , and 120 kg on rack pull sucks the life out of me.Why???
I’ve never done a rack pull but I think I just figured out why my shoulder hurts. Time to go reevaluate every lift I do. Jeff your information is priceless thanks very much.
I've always done rack pulls since my SI joint hurts I do it above the knee or even higher I've never had any problems in my shoulders
The whole point of this exercise is to roll the shoulders back while thrusting your hips forward a bit.
The blood flow to the entire lattisimus dorsi, rhomboid, real delt, and trapezius region is incredible.
Its a solid move for your overall “back” and different than your standard form of rowing a million angles. Not using wrist straps will make your forearms huge also.
Do 4-6 reps. Throw in a superset of a strict lat pulldown, pull ups, or even standing pullovers and you are getting a huge back!
Been doing these past month great exercise but today I did a back workout and I included these cause y not and my left side of trap has this weird tingling and pain sensation wenever I put my head down
So technically handling a weight that's heavy enough as long as we can keep our shoulders back (neutral spine)? Anything over will it can result in injury!
Pure bs
Do I rack pull on back day before leg day
Thank you jeff
What about protraction and elevation vs protraction and depression?
Will this prevent the clavicle from pinching the thoracic outlet?
I appreciate the shoulder point of view, but as a PT and biomechanics person, the intradiscal pressure increase from the deadlift and rack pulls is insane and what I see most commonly in rehab. This lift is just fraught with problems and rarely done correctly.
Hurt my lower back a few days ago from doing rack pulls. Fml I’m in so much pain.
I'm glad I came across this. I haven't been able to deadlift since I lost the last of the cartilage in my hip.
omg , now i understand why i got pain in the collar bone area, but it was because of deadlift , but i see, i used heavy weight, and my left shoulder is weaker,,, so it got pulled down.,,, and i got pain in left side only..
I have tingling in my pinkie and the finger beside it in my hand all the time, is there anyway of fixing this? I spent hundreds on Physios and none can help me
👍🏻👍🏻 Very informative as usual!
When ever i want a suggestion about some exercises .this guy pops out of no where and says stop doing that exercise ,this exercise, those exercises .yes i stopped to go gym thanks Jeff for saving my gains
The Rack Pull – bad for your body; "good" for your ego…
I thought rack pull was a great overload exercise … till i watched this LOL
How would you go about repairing that compensation if it has already occurred?
You are seriously my favorite to follow
I don't see a reason for rack pulls,either you d or a deadlift or a shrug
Dude Jeff sure seems to care more about our bodies than we sure do. lolz