Barbell Deadlift and Rack Pull

Watch entire video for reasons you’d do a rack pull from cage or a deadlift from floor!

Rack Pull (conventional)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, hip distance apart, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on outside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Rack Pull (sumo)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, wide enough to place hands between legs, directly under shoulders, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on inside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Deadlift (conventional)

  1. Walk up to bar with feet slightly wider than hips
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

Deadlift (sumo)

  1. Walk up to bar with feet wider than shoulders, using rings (smooth part in between knurl) as a guide. I’m 5’2 and usually put my shins behind them
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

 

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