Rack pulls from todays back session 🏋🏼♂️. Worked up to 200kg beltless. Here we have 220kg for 8 reps followed by 240kg for 6 repetitions. It felt really good and I could have gone heavier but as this was only my second movement I didn’t want to empty the tank at the start of the session. My trapezius is smoked this evening 💪🏼
P.S. It really amuses me how many people so far tried to discourage me or diminish the fact that I am going to compete next September. Some of them even try to laugh at the sport. Yet most of those people aren’t willing to go through a week of dieting 🤷🏼♂️ But never mind. Say whatever you have to say to make yourself feel better and just keep adding⛽️ to my 🔥. All love ✌🏼
Still in deload week, overhead Press today, and all the accompanying shoulder work. I didn’t deload my rack pulls though, [email protected] (standing on a plate)
This awesome looking bowl of 3 meat chili is topped with a little cheddar, sour cream & green onion. Recipe courtesy of #ketolivingdaybyday
Time management wise, it would have been rational to skip this back day. But there is a pull to the gym that has a mind of its own. Skipping would mean the generation of a disappointed feeling so off to the gym I went.
RACK PULLS 💪🏻 This beautiful lady is a ridiculously strong and determined women. But, she has bulging disks which can often restrict what she does and how she does it. So instead of deadlifts, we’ll often change to rack pulls and focus on lighter weights. If we’re doing a #backworkout and we include rack pulls, we’ll focus on time under tension rather than strength, to protect her lower back by applying slightly less pressure. Health is the most important aspect of training, always. Protecting your body and alignments is number one, always. But most importantly, there is ALWAYS a way to train around injuries/conditions 😊 you just gotta find the way forward. Pro tips: if like this lovely lady, you have bulging disks or anything similar which may restrict your training or general living, focus on strengthening your core & glutes to strengthen the muscles AROUND the affected area. Make sure to activate your glutes correctly by using resistance bands and train them within your own range. #personaltraining#personaltrainer#newcastle#gosforth#gymgroupgosforth#rackpulls#weightlifting#wheretheresawilltheresaway
Ain’t nothin but a peanut 📷: @knoxwong
Stats: 310kg rackpull (ATK) at 82kg bodyweight for 1 rep, tried to do 2 but ceebs
10 10110:20 AM Nov 20, 2018
Demonstrating why I pose between sets at the gym by hitting a #latspread with sets of one of my favorites, the #widegrip#rackpulls. This helps me feel and remember the position I should be in at the top of every rep of every set. Swipe for the results: #thiccness and #backdetails 💪
334 1408111:25 PM Nov 6, 2018
PR on rack pulls: 385 for 5 •
Always felt like 4 plates was unrealistic, but finally inching my way up there!
Today I tested my 1RM Rack Pull. It was not that I wanted to test my rack pull specifically, rather, I wanted to mimic the deadlift as closely as possible without putting too much pressure on my lower spine (due to stiffness/niggles). Why did I pick this variation:
✅ Rack Pulls, like deadlifts, are a posterior chain exercise.
✅ Rack Pulls decrease the ROM= decreased hip flexion = decreased utilisation of, and pressure on, the lower back (erector spinae & multifidus muscle groups).
✅ Rack Pulls mimick the pulling movement of the deadlift (i.e engaged shoulders, upper back, and core, and hip extension).
✅ Rack Pulls, like deadlifts, test and can be limited by grip strength.
❌ As Rack Pulls limit ROM, there is much less hamstring activation in comparison to deadlifts (esp. Romanian deadlifts). For this reason, it can be argued that rack pulls are not the best variation.
For me personally the above pros of using rack pulls as a variation outweighed the cons (esp. as weaker grip, shoulder, and back strength often limit my deadlift). It is important to note that because of the decreased ROM of rack pulls, you can often get supramaximal results. Though I have used it as a variation, I do not consider my rack pull result to translate directly to a deadlift result. In fact I know from experience that I cannot deadlift 130kg. But it does give me a figure to work with.
As with every exercise there is a place and a time to use it. Though rack pulls may be less appropriate for ‘conventional’ athletes due to the limited ROM, for those who Olympic lift, do hypertrophy training, or need specific hip extension work, rack pulls can be a very valuable exercise.
🙌🏻 My girl crushing it! So proud of her attitude and mind set lately! I try to explain to my clients struggling with being regular that it’s ALL mind set! You have to just GO! Just do it! You may be sore it won’t be easy, but ALWAYS worth it! You always feel better when you leave. 💥 To add to that 👆🏼 One of the worst things you can do when you’re really sore is sit and do nothing, get in the gym and row, or some light cardio and some stretching/tissue release aka (foam rolling) to help flush out some of the lactic acid in the body. sitting around is not going to make things better. And yes Obviously rest days for the large majority of us are necessary. 1-2 days of very low intense exercise walking light jog and stretch. Active recovery is important if you want to stay healthy!
Keep grinding and pushing my friends! 💪🏼🤘🏼 you always got more than you think!
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