Rack Pulls

Starting position:

Choose the appropriate barbell weight matching your fitness level. Grab the barbell from the rack set at about knee level using an overhand grip shoulder-width apart. Grasp the barbell and stand upright with your feet shoulder-width apart and toes pointing forward. Fix your body core and do not overbend at the waist.

Exercise:

From the starting position move your pelvis backwards by flexing your hip joints but not changing the bend of your spine. As you move your pelvis backwards, go into a light bow. Hold the barbell as close to your body as you can throughout. Complete the movement by straightening up by pushing your pelvis forward but not changing your spine bend and making sure you keep your pelvis in a neutral position. Inhale in the starting position and flexing down and then hold your breath throughout the movement to fix your body core and then exhale when moving back to the starting position. Start the next repetition by inhaling. Do the required number of repetitions using the same technique.

Note:

Make sure you have the correct body posture, fixing your body core, keeping your pelvis in a neutral position and eliminating lordotic swayback at the waist. Your shoulder blades point down and towards each other. Keep your knees straight so that they do not swing sideways while you are overcoming the resistance. Your crus(lower legs) must be perpendicular to the floor mat throughout the entire movement.Keep your heels on the ground throughout. Do not overestimate your abilities when choosing the weight. Eliminate moving your arms upwards as only your hands are required to grasp the weight. Take account of your breathing as this is not a dynamic exercise.

Recommendation:

When choosing the correct weight, put much emphasis on being able to use perfect technique. If the exercise is incorrectly performed, lower back injuries may occur. It is important to use your correctly activated  internal stabilization  system.

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Rack pulls (also known as pin pulls or partial deadlift) are actually shorter deadlifts. The difference between deadlift and rack pull is that while in deadlift you lift the barbell from the ground, in rack pulls you only lift it from an elevated position (usually the barbell I set to the knee level but it may also be positioned lower or higher).

It is very important to keep the same technique as in proper deadlifts: straight back, simultaneous stretching of the legs and straightening of the torso and scapular retraction (in the end of the motion squeeze your shoulder blades together and stick out your chest).

The motion should start with quadriceps and glutes muscles, the lower back will start working one instant later.