Build Massive Traps & Back Strength with These Rack Pulls
DR. JOEL SEEDMAN, PH.D.
The rack pull is one of the most simple yet effective movements for crushing the entire upper back and traps. Although the movement is produced through the hips, the upper back must remain incredibly tense throughout in order to support the heavy load. The combination of tension and stretch make it highly effective for inducing muscle growth in the trapezius and upper back muscles.
To perform this movement set the barbell in a power rack anywhere several inches above or below the level of the knees. While keeping the hips set back and the spine neutrally arched throughout, grip the barbell tightly, and initiate the movement by driving the hips forward and standing with the barbell.
The lower the starting position is the more the low back, glutes, and hamstrings are targeted although it also reduces the total load you can handle thereby minimizing the stimulus to the upper back. The higher position invovles less lower body and low back involvement but instead overloads the upper body moreso.
In this specific video, one of my incredibly strong bodybuilding athletes Ben Lai is demonstrating a very upper back and trap dominant version of the rack pull as we made four slight modifications. First, we set the pins slightly higher than normal. This helps reduce involvement of the hips and low back and allows heavier loads thereby crushing the upper traps and upper back.
We also used accomodating resistance in the form of chains. This allows for relatively lighter loads in the bottom position while overloading the stronger top position.
Third, Ben used a controlled eccentric lowering phase to keep constant tension on the muscles rather than the free-fall technique commonly used. If you have proper postural control and body mechanics you should have the ability to control the eccentric phase on any lift including heavy deadlifts and rack pulls. However if you're body mechanics are poor then yes you're better off using the free-fall technique.
Finally, rather than simply bringing the weight back to the pins immediately after lifting it, I had Ben hold an isometric in the top position for several seconds while feeling the load literally pulling and creating micro trauma throughout the entire musculature of your upper back and traps. In fact the total load at the top was well over 600 pounds.
Band Resisted Rack Pulls
The same concept can also be applied to rack pulls using bands.
Here I'm using 365 pounds of free weights with an additional 150-200 pounds of band tension. Notice the semi-controlled eccentric phase (rather than the common free-fall) which also promotes additional functional mass and strength via muscle damage through eccentric overload.
Regardless of whether you choose bands or chains or a combination of both, these provide a brutal combination for devastating the entire upper back and building a monster yoke as you’re taking advantage of all three mechanics of muscle hypertrophy namely muscle damage, mechanical tension, and metabolic stress (resulting from the isometric holds at the top).
I recommend performing several sets (3-4) of lower reps (2-6) with heavier loads is ideal before finishing with a higher rep set of 10-12 repetitions with a substantially lighter load.
Trap Bar Rack Pulls
Rack pulls are one of the most effective exercises for overloading large muscles of the upper torso and hips including the upper back, lats, traps, rhomboids, spinal erectors, glutes, and hamstrings, not to mention the grip and forearms. Although they are traditionally performed with the standard straight bar, the trap bar is very conducive for overloading in a safer fashion as the load is lined up with the center of mass instead of in front of it. Here’s my awesome client Elizabeth Yates showing how it’s done.
In addition I find that I can have clients perform rack pulls with a slightly greater range of motion by starting the movement slightly below the knees rather than above the knee as I would typically have them do with a straight bar. That’s because once you go below your knees with the standard barbell the weight wants to pull away from the lifter even more so which places further strain on the spine. In essence rack pulls with the trap bar tend to be safer and also allow more overload in comparison to the standard barbell method. On a side note you can perform these with the plates on a box rather than using squat rack and pins as many traps bars won’t fit well in a rack.
Single Leg Rack Pulls
Here I have my awesome client and NPC figure competitor Leslie Petch performing single leg rack pulls. Although rack pulls are a fantastic functional strength and mass builder many lifters struggle with low back pain due to the extreme overload from a deadstop position. The single leg version is great way to crush rack pulls with high intensity while also minimizing strain on the low back and spine – a common issue with rack pulls. These also absolutely torch the glutes and hamstrings.
The low back tension is reduced for 2 reasons. First because the overall load is reduced compared to the bilateral version. Secondly the back leg extended behind the lifter helps to act as a counterweight for the spine so it doesn’t feel like the weight is pulling the lifter over and placing excessive tension on the back. The goal should be to use a load that’s 2/3 or 67% of the typical weight you use on rack pulls. For instance Leslie typically uses 275 for sets of 4-6 reps and she was able to use 185 for several sets of 4. Another way to gauge the weight is to try to use the heaviest load you can handle with a traditional double overhand grip. For Leslie that’s approximately 185 regardless of whether she does the same movement single or double leg.
Focus on bracing the core and maintaining full body tension from head to toe. Start with the back leg extended up (without allowing significant lumbar extension) in order to drive that knee forward during the pull which inevitably will produce greater activation in the glutes and hamstrings of the supporting/drive leg. Also try setting the height so the barbell is just above the knee. As an added bonus these also target full body stability, balance, and foot and ankle strength all of which are elements nearly every athlete could use more of.
Deadlifts from Blocks as Alternatives
If you don’t have a proper squat rack to set up rack pulls or partial deadlifts you can also use blocks or plates to perform the same or similar movements. For instance, here I have my awesome athlete Ben Lai performing a kickstand trap bar deadlift from blocks with 615 lbs (on 75lb trap bar).
I’m not sure what’s more impressive, the fact that Ben could lift this weight from a semi-single leg supported position or that he was able to maintain balance with such a heavy load from an unstable kickstand base. Either way this is an impressive feat that not only requires incredible strength but also targets stability, symmetry, motor control, & body alignment.
Ironically heavy overload on squats & deadlifts has not been the primary focus lately for Ben. Instead the emphasis particularly the last year has been improving body mechanics & activation patterns to the next level which is saying something as his technique was already more dialed in than 99% of lifters. Unfortunately for guys like Ben who’ve been lifting for years & have become quite strong, very good technique doesn’t cut it. Instead, form, technique, & activation patterns literally have to be almost perfect to consistently avoid tweaks, pain, inflammation, & injury.
With that said, the next time you have musculoskeletal pain & inflammation, make sure you examine your body mechanics & lifting technique. Chances are this is where the majority of your pain, inflammation, & injuries are coming from. And just because you think your form is good and can’t quickly find any issues, make sure you examine your mechanics more closely as oftentimes even the slightest most subtle dysfunction, activation issue, & biomechanical deviations can trigger significant PAIN.
I can’t tell you the number of times I’ve seen people say “my pain isn’t a form or activation issue” when in reality it WAS just that!! Just because it’s not obvious at first sight doesn’t mean that it doesn’t exist. You’re just not looking hard enough. Read more on the TRUTH about PAIN SCIENCE.
Read more about kickstand deadlifts and squats in full article here.
Post Activation Potentiation Circuit
Rack pulls are also a great means of providing post activation potentiation during workouts (increased neural drive). Here’s a 3 part lower body circuit shown by NFL & collegiate GSP athletes Austin Larkin, Marcellis Branch, & Jeremy Ominyore.
Austin is performing chain rack pulls with a total load of approximately 600 at the top & 550 at bottom. Rack pulls from knee height are one of my favorite functional strength & mass builders not only because they’re simple with a relatively small learning curve but also because you can overload the daylights out of the body in a safe manner that’s joint friendly.
Marcelis is performing speed deadlifts using the squat stance deadlift protocol similar to the semi-sumo method used by Ed Coan only with a straight foot position which is more functional for sports. The squat stance deadlift is my go-to barbell deadlift variation for 24 reasons.
Lastly Jeremy is performing front curled jump squats which is a phenomenal explosive exercise that’s joint friendly & easy on the spine while also addressing force production & force absorption.
Each movement starting with the rack pull is meant to act as a modified post activation potentiation stimulus ultimately helping the lifter produce more & more power output on each subsequent move.
Not sure how to program rack pulls into your training program? Read More HERE
