1. One Tough Lift
Rack pulls are one of the most difficult exercises for weight lifters because it is so easy to slip out of form and pull a back muscle. Correct form is tantamount to doing correct rack pulls. You must keep your back straight as you bend from the waist to pick up the barbell. Tuck in the abs so that they do a good majority of the work. Your shoulders should be back and strong and not collapse as the weight rises. Bend your knees slightly as you pick up the weight.
2. Push the Limit
Set the pins that hold the dumbbell about one or two inches below the knee when you are standing upright. The object of rack pulls is to put your body through a routine that goes beyond your set abilities. Most lifters have what is called a "sticking point." The sticking point is the spot over which you have trouble lifting. It is the weakest spot in your lifting regimen, the place where you often turn to a buddy to help you pull through and complete a lift.
3. Hold on Tight
Use weights that push you beyond your abilities for rack pulls. Hold onto the bar as tightly as you can. Some lifters use wrist straps to keep their hands still while they lift. If you try the exercise without the straps, you can concentrate more on your grip and strengthen the lower part of your arms and wrist in the process. Reverse your grip for part of your routine.
4. Protect Yourself
Wear a belt that protects your internal organs and back if you have had any problems at all. The rack pulls do just that--pull on your insides as you lift. You shouldn't worry about vanity and showing off; if you injure yourself, then you certainly won't look very good. Use a spotter when doing rack pulls, especially when you are about to tackle new weight limits.
5. Give it a Break
Keeping the back straight, bend at the waist and grip the bar. Stand up with the barbell in tow. Hold the dumbbell with your arms extended down. Do not try to pick up the weight any higher. When you are ready, bend and replace the weight in the rack. Perform as many lifts as you can at a steady pace. Stop when you feel fatigued. Slow motion rack pulls will work your shoulders, arms and abs. This is such a demanding exercise that lifters should not do these every day. A routine with rack pulls can be done every three or four weeks with dramatic results. The muscles need the time to heal from the extreme pressure.
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