Rack pulls are one of the most brutally effective structural exercises you can do.

Essentially, a rack pull looks like just the top few inches of a deadlift off the rails of the power rack.

However, it IS performed a bit differently than a deadlift.

Here's an excerpt from Logan Christopher's book "Strengthen Your Structure" that I talked about yesterday, that explains it.

(Use coupon code MAD50 at checkout to get 50% off)

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Rack Pulls

For this exercise you’re going to need to use weightlifting straps or hooks. I’m all for building grip strength and using as little support as necessary but in this exercise the weak link will always be your hands.

Thus, to challenge your structure completely you’ll need the aid of straps.

I recommend not using straps with any weight you can handle by grip strength alone. But as the weight goes up, use them when you need them. The cool thing is that you’re still training your grip while using straps.

If you think the straps are doing all the work when you handle 1000 lbs. you have another thing coming.

Your whole body is challenged to hold this position.

Typically this is a very short range of motion. Sometimes it can be a quarter range or just over the top of the knees. I recommend trying them all out. Go for maximum weight or do reps with a moderate load.

The technique for this exercise is slightly different than a conventional deadlift.

What allows you to get the most massive weight is to keep your back upright and straight when lifting. This means instead of bending your back slightly, you get your legs under the weight and keep the back upright. In the first, case the back would limit what you could pull. In the second, its just going to work to support while the strong legs do a partial drive to get you up to the top.

This picture shows me doing a rack pull with 1026 lbs.

Notice the hanging kettlebells. Even though I have a good stockpile of weight, I didn’t have enough to just load onto the bar.

Sometimes you must get creative, hence me hanging kettlebells off of the weight plates using karate belts to tie them on.

Some other options for additional load would be chains or bands.

You can also do rack pulls and support positions with different deadlifts stances like the
Jefferson, Sumo, even behind the back.

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Logan's book is called "Strengthen Your Structure"...and it is a FANTASTIC introduction to training your connective tissue and overall structure.

I'm a big fan of this style of training. It's what's helped me keep the majority of my strength as I get into my late 40's.

And right now (for the next few days only), you can get it for 50% off.

Use coupon code MAD50 at checkout and it'll take half off the price.

Click here to discover the "old school" secrets for building serious strength that LASTS.

Nick Nilsson
The Mad Scientist of Muscle

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