This exercise strengthens the low back and glutes. Here’s how to do it correctly.
“The rack pull helps to improve muscular endurance of the lower back and overall can help with generalized lower back tightness and stiffness,” she says. That muscular endurance of the low back means you can withstand the work and upright posture needed on aAnother benefit of this exercise: For runners who have limited
, a rack pull can be a smart modification over a deadlift as it shortens the range of motion needed to reach the bottom of the move.rate of perceived exertion when selecting a weight. Aim for a 6 to 7 out of 10 in effort as you’re performing the move. You should feel the need to rest for about 1 to 2 minutes between sets. If you feel like you’re immediately ready to jump into the next set, you can probably increase the weight on the bar, she says.
As for reps, start with 3 to 5 sets and 5 to 8 reps, starting on the lower end and working your way up in volume and weight as you get stronger and more comfortable with the move. Eleazar also says if your goal is to , make sure to increase the weight and decrease the reps. If your goal is to build muscle mass, increase the reps, and keep the weight around a medium effort.
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