Exercise of the Month: Rack Deadlift

The rack deadlift or rack pull as it may be known is basically a traditional deadlift but instead of deadlifting from the floor you deadlift from a higher level. This is one of my favourite exercises at the moment and I have found my lower back and grip strength have improved so much. I have also found my squat is so much better and i recently squatted 175kg for 5 deep reps which i have never done before but I cant 100% say it was because of the rack deads but thought I would mention it.


Getting back to the exercise, you can deadlift from any level from just above the floor to above the knee and as you decrease the range of movement you should be able to handle more poundage.


What Muscles???


This exercise mainly focuses on hamstrings, glutes and your lower back muscles and you should try not to bend your legs to much while lifting so you can focus on these posterior chain muscles and not let your quadriceps help out like they do in a traditional deadlift.


Here is a video of me rack deadlifting, I'm using a couple of steppers with adjustable feet so I can adjust the height by adding or taking away the feet. Most will use a power rack or wooden blocks but use what ever you have in your gym that is study enough to take the weight your using.

Main Muscles	Hamstrings, Gluteus Maximus, and, Erector Spinae
Exercise Steps	Walk up to the barbell with your shins slightly away from the bar Bend your hips and slightly bend your knees until you can grip the bar with a slightly wider than shoulder grip Maintain a neutral spine and lift your chest whilst looking ahead Press your feet into the floor while pulling your shoulders and upper back upwards and driving your hips forward Pull the bar to an upright position making sure your spine is neutral and arms are extended at all times Reverse movement by slowly lowering the bar until it is rested on the floor
Alternatives Exercises	Romanian Deadlift Stiff Leg Deadlift