What muscle do rack pulls work?

Rack pulls and deadlifts mainly target the lower back, but some people use them to target the lower body. Since they can strengthen the glutes, hamstrings, and quadriceps, it is tempting to thrust your hips forward at the top to further challenge these muscles.

Where should rack pulls start?

You can start rack pulls below knee, just above the knee or a little higher so that the bar starts around two inches above your knee.

Are rack pulls easier than deadlifts?

No, rack pulls are not better than deadlifts. Neither is inherently better than the other as it will depend on your training goal. However, the deadlift is a more compounded movement, which recruits greater musculature in the thigh, hip, and back muscles.

Are rack pulls necessary?

Rack pulls are not necessary for the most common training goals. You can cover the partial range of motion to attack the lower back safer with Romanian deadlifts.

Are rack pulls better than rows?

When it comes to maximal strength application, the rack pull may in fact edge out the row. While the row is a strength movement, and is necessary for the development solid slabs of backside muscle, the rack pull has the ability to be loaded significantly far greater than any barbell or pendlay row.

Should rack pulls be above or below knee?

The three most common positions are just below the knee, just above the knee or halfway up your thigh. If you are an experienced weightlifter you can pick the height in line with the part of the deadlift you think you can improve, or just work through a set of rack pulls at each height.

Do rack pulls build mass?

For most formal sports athletes, rack pulls may sometimes increase overall strength and muscle mass. However, most athletes will benefit from performing the fullest range of motion movements, such as the conventional, sumo, or trap bar deadlift.

Do rack pulls build traps?

The rack pull is one of the most simple yet effective movements for crushing the entire upper back and traps. The combination of tension and stretch make it highly effective for inducing muscle growth in the trapezius and upper back muscles.

Are rack pulls good for lower back?

Rack–Pulls are fantastic for improving strength and size in the lower back. They can be used as a great progression towards the deadlift and should always be performed using the correct technique to minimise the risk of injury.