Barbell Rack Pull

Rack Pulls are an excellent lower back, hip and hamstring building exercise. Begin motion in a power rack with spotter bars at a height that puts a barbell at or slightly below your kneecaps. Conventional, or the wider "Sumo" stance can be used in this motion. *for heavy lifts or clients with weak lower backs, I find the wider stance to be more stable in this motion* Grip is typically exactly shoulder width and can be overhand or mixed (one over, one under). Start motion with shin perpendicular to the floor, knees bent, hips back away from bar as far as you can, abs pulled in, eyes forward and shoulders pinched. As you begin the lift, pull head up first and attempt to lockout your knees and hips at the exact same time (lower back injuries typically occur when the knees lockout before upper body finishes the lift causing the lifter to round their back).