Trap Bar Rack Pull 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Trap Bar
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Trap Bar Rack Pull is a strength exercise primarily targeting the hamstrings, while also engaging several other muscle groups as secondary targets, including the abs, adductors, forearms, glutes, lats, lower back, quads, traps, and upper back. Performed using a trap bar, this variation of the deadlift is done with the bar set on a rack at knee height, reducing the range of motion and allowing for a more focused pull. It emphasizes the posterior chain, particularly the hamstrings, while providing a safer alternative to conventional deadlifts due to the more neutral grip and less strain on the lower back. This makes it a highly effective exercise for building strength and power in multiple muscle groups.
How to Perform
Begin by positioning the trap bar just below knee height on the safety pins in a rack. Ensure the bar is secure before starting.
Step into the trap bar, keeping your feet shoulder-width apart with your toes pointed forward or slightly outward.
Push your hips back and hinge at the hips, maintaining a neutral spine. Reach down to grab the trap bar handles with a neutral grip, placing your hands outside of shoulder width.
Take a deep breath, and as you slightly pull on the bar, allow your hips to drop in a controlled manner, like a seesaw. This is known as "pulling the slack out of the bar," which helps to engage the muscles properly.
As you drop your hips, engage your lats by imagining squeezing oranges in your armpits. Ensure that your armpits are directly over the bar to set a solid base for the lift.
Focus on driving through your entire foot (heel, midfoot, and toes) as you begin the pull. Push the floor away with your legs, activating the glutes and hamstrings.
Maintain a straight bar path, ensuring the bar moves upward as you extend both your knees and hips. Keep your back tight and posture neutral throughout the movement.
Once your hips are fully extended and the lift is complete, reverse the movement by pushing your hips back and hinging at the hips, maintaining control.
Gently return the trap bar to the safety pins, reset your position, and repeat for the desired number of repetitions.
Tips
Begin by setting your feet in a stance similar to your jumping position, ensuring they are positioned powerfully and that your knees stay aligned with your feet.
To keep the bar close to your body and prevent it from drifting forward, focus on engaging your lats. Think of squeezing your armpits like you're holding oranges or imagine putting your shoulder blades into your back pockets (scapular depression). You could also visualize performing a straight-arm pulldown.
Lower your hips below your shoulders, and make sure your chest is up. You should be able to see the logo on your shirt before initiating the pull. The "chest up" cue often naturally occurs when the lats are engaged, so it may not be necessary if you’ve mastered lat activation.
Ensure your knees track outward, aligning with your feet. If this is difficult, try pushing your feet apart as you push into the floor, as if you're trying to widen a crack in the floor with your heels. This action helps activate the glutes and stabilize the knees.
Keep the crease of your armpits directly over the bar, along with the midfoot, to ensure the bar moves in a straight line during the lift.
Neck position is personal. Some lifters prefer to maintain a neutral neck by tucking the chin, while others benefit from slightly looking up. Experiment with both positions to find which feels best for your body type. If you have a more extended posture, tucking the chin may be more effective. If you're prone to thoracic spine flexion, looking slightly up can help extend your upper back.
Beginners should focus on the "pull the slack out of the bar" cue to ensure proper engagement, while more experienced lifters may not need to emphasize this as much, as they’ve already mastered the movement.
Experiment with your toe angle, as it can vary depending on your hip anatomy. Try different angles (slightly in, out, or neutral) to determine which feels most natural.
Avoid retracting your shoulder blades during the lift, as this can be mechanically inefficient and shorten the length of your arms, increasing the range of motion.
Grip the bar tightly with your thumb wrapped around it. Do not use a false grip. Squeeze the bar as though you're trying to leave an imprint of your fingerprints on it. Position your hands in the center of the handles to prevent the bar from tilting during the pull.
Focus on driving through the entire foot, ensuring contact with your big toe, little toe, and heel. This will help you recruit your quads effectively at the start of the lift, rather than relying solely on your heels.
Keep your elbows locked out during the lift. Do not flex your triceps, but ensure your elbows stay in a neutral position to avoid putting stress on the biceps, especially under heavy loads.
For single repetitions, it’s often easier to drop the bar from lockout, provided you're lifting with bumper plates or on a platform. For multiple reps, lower the weight under control to avoid over-fatiguing your spinal erectors.
If you struggle with lockout, incorporate rack pulls, Romanian deadlifts (RDLs), or pulls with chains or bands into your training. Conversely, if you're weak off the floor, add paused or deficit deadlifts to your routine. Additionally, focus on supplementary work for the upper back and glutes to improve your pull.
How Not to Perform
Avoid Rounding the Back: Do not let your back round during the lift, especially in the lower back or upper back. This can lead to spinal injury. Keep your chest up and engage your lats to maintain a neutral spine throughout the movement.
Don’t Pull with Your Arms: The trap bar rack pull is a lower body movement, so do not rely on your arms to lift the bar. Focus on driving through your legs, particularly your glutes and hamstrings, to perform the movement. Using your arms too much will waste energy and shift focus away from the target muscles.
Avoid Overextending at the Top: Do not lean back excessively at the top of the lift. Overextending your hips can put unnecessary strain on your lower back. Once your hips are fully extended, stop and avoid pushing your pelvis forward any further.
Don’t Let the Bar Drift Away: Keep the bar close to your body during the lift. Letting the bar drift too far forward reduces the effectiveness of the movement and increases the risk of injury. Engage your lats and focus on keeping the bar traveling in a straight line.
Avoid Using Momentum: Do not jerk or swing the bar to initiate the lift. This wastes energy and reduces control. Focus on smooth, controlled movements to ensure the target muscles are properly engaged and the lift is effective.
Don’t Collapse the Knees Inward: Ensure your knees are tracking in line with your feet. Letting them cave inward can lead to knee strain and shifts focus away from the glutes and hamstrings. Push your feet apart as if you're trying to spread the floor to engage the glutes and stabilize the knees.
Don’t Use a False Grip: Avoid using a false grip (thumbs not wrapped around the bar), as this reduces your grip strength and increases the risk of the bar slipping. Always wrap your thumb around the bar to ensure a secure grip.
Don’t Start with the Hips Too High or Low: Do not start the lift with your hips too high or too low. Hips should be at a level that allows you to push through your legs and maintain proper form. Starting with hips too high or low can cause unnecessary strain on your lower back and reduce the effectiveness of the movement.
Avoid Looking Down or Up Too Much: Do not excessively look down or up during the lift. A neutral neck position is crucial to prevent strain. If you tend to overextend your neck or bend your upper back, it can cause discomfort and affect your posture during the movement.
Don’t Use Too Much Weight Too Soon: Avoid using heavy weights before mastering your form. Lifting too heavy too quickly can compromise your technique and increase the risk of injury. Start with lighter weights to ensure proper form, then gradually increase the load as your strength improves.
Avoid Bouncing the Bar: Do not bounce the bar off the safety pins or floor. Bouncing reduces control and can lead to injury. Always lower the bar in a controlled manner, focusing on proper muscle engagement during the descent.
Don’t Overextend Your Range of Motion: Avoid pulling the bar too far, which could lead to overextending your joints and straining muscles. Keep your range of motion controlled and stop once your hips are fully extended.
Avoid Locking Your Elbows: Do not flex or bend your elbows during the pull. Keep your arms straight throughout the lift to prevent unnecessary strain on the biceps and forearms.
Don’t Let Your Feet Move: Keep your feet planted firmly throughout the lift. Do not allow your feet to shift or slide, as this can lead to instability and reduced control. Focus on maintaining a solid base of support to maximize power transfer from the floor.
Avoid Losing Core Tension: Do not relax your core during the lift. Keep your core tight and engaged to protect your lower back and ensure stability. A weak core can lead to poor posture and increase the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
