Stop Doing Rack Pulls Like This! (SAVE A FRIEND)
video description
I do have minor arm pain and occasional numbness in my arms and hands. But the worst is my neck health, where most of my frontal neck muscles in addition to the top of trapezius muscles are in a total jam.
I developed a serious sleeping problem with sleep apnea and periodic limb movement disorder. And i strongly believe this is connected to those issues, since i have started to rehab these areas and my sleeping has improved a ton leading to a dramatic decrease in daytime sleepiness and anxiety.
Final stretch for me is to find a good physical therapist and fix my posture and the rest of the nerve/muscle pinches.
Guys dont hurt yourselves!
Date: 2022-04-22
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Comments and reviews: 9
Dan
The whole point of this exercise is to roll the shoulders back while thrusting your hips forward a bit.
The blood flow to the entire lattisimus dorsi, rhomboid, real delt, and trapezius region is incredible.
Its a solid move for your overall -back- and different than your standard form of rowing a million angles. Not using wrist straps will make your forearms huge also.
Do 4-6 reps. Throw in a superset of a strict lat pulldown, pull ups, or even standing pullovers and you are getting a huge back!
reply
The whole point of this exercise is to roll the shoulders back while thrusting your hips forward a bit.
The blood flow to the entire lattisimus dorsi, rhomboid, real delt, and trapezius region is incredible.
Its a solid move for your overall -back- and different than your standard form of rowing a million angles. Not using wrist straps will make your forearms huge also.
Do 4-6 reps. Throw in a superset of a strict lat pulldown, pull ups, or even standing pullovers and you are getting a huge back!
reply
Quan
Holy shit this is exactly what I've been suffering from for years now. The tingling sensation down the arm, the numbness at the pinky, and the pain in the sternum. They all check out. But I think the exercise that caused all that for me was the back squat rather than the rack pull. In training, nothing is more satisfying than thoroughly understanding the causes of your injuries to me. Thank you Jeff for this piece of precious information. You are a phenomenal personal trainer!
reply
Holy shit this is exactly what I've been suffering from for years now. The tingling sensation down the arm, the numbness at the pinky, and the pain in the sternum. They all check out. But I think the exercise that caused all that for me was the back squat rather than the rack pull. In training, nothing is more satisfying than thoroughly understanding the causes of your injuries to me. Thank you Jeff for this piece of precious information. You are a phenomenal personal trainer!
reply
Van
My rack pulls doesn-t feel like a trap workout, but my middle and lower along with my erectors, and lats are -.
I don-t know what kind of -hip hinge- he-s doing.
I do rack pulls because it takes your legs, or the better part of your legs out of the lift. Making it all back. I have a leg day, I want back day to be back day.
Really a great variation.
3 sets of:
475/3 reps
405/8 reps
405/8 reps
reply
My rack pulls doesn-t feel like a trap workout, but my middle and lower along with my erectors, and lats are -.
I don-t know what kind of -hip hinge- he-s doing.
I do rack pulls because it takes your legs, or the better part of your legs out of the lift. Making it all back. I have a leg day, I want back day to be back day.
Really a great variation.
3 sets of:
475/3 reps
405/8 reps
405/8 reps
reply
Lou
I don't think that's how it works, if you are protracting the scapula you are giving the anterior portion of the shoulder girdle more room to breathe. It's the opposite movement where you pull the scapula back and down that jams the nerve bundles and subclavian vessels against the rib cage. Although its still not functional there's no way what you were saying in the video will have that effect on the thoracic outlet
reply
I don't think that's how it works, if you are protracting the scapula you are giving the anterior portion of the shoulder girdle more room to breathe. It's the opposite movement where you pull the scapula back and down that jams the nerve bundles and subclavian vessels against the rib cage. Although its still not functional there's no way what you were saying in the video will have that effect on the thoracic outlet
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Gully
Although I agree with 99. 9% of Jeff's points, I'm struggling to understand this. How is retracting your shoulders back and down putting less compression on your thoracic outlet? It doesnt seem that way. It seems the point of this video is to say do not overload the weight to the point where you can no longer stabilize the weight with your lats, as this will cause excessive strain on your back and shoulders.
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Although I agree with 99. 9% of Jeff's points, I'm struggling to understand this. How is retracting your shoulders back and down putting less compression on your thoracic outlet? It doesnt seem that way. It seems the point of this video is to say do not overload the weight to the point where you can no longer stabilize the weight with your lats, as this will cause excessive strain on your back and shoulders.
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Freedom
Hey Jeff
You are right on the money with this. I got Carried away with the deadlifts doing higher reps than usual which resulted in a loss of form and ultimately into a strain.
My therapist was puzzled and it was only through collaboration with him and my pt that we discovered what I had done.
Bloody painful and massively disruptive to my training.
Thanks for your invaluable insights
reply
Hey Jeff
You are right on the money with this. I got Carried away with the deadlifts doing higher reps than usual which resulted in a loss of form and ultimately into a strain.
My therapist was puzzled and it was only through collaboration with him and my pt that we discovered what I had done.
Bloody painful and massively disruptive to my training.
Thanks for your invaluable insights
reply
alessio
Hey Jeff, I have a video suggestion: A new conditioning workout. I have done the 11-11-11 challenge and it was tough. Maybe you could make an 8-8-8 challenge or 9-9-9 challenge. For example 9 burpees, 9 box jumps, 9 push ups, 9 burpees, 9 inverted rows, 9 tuck planks same side each side, 9 burpees, 9 pike push-ups, 9 burpees? It was a thought I have had for a bit. I think it would be great for AX-1
reply
Hey Jeff, I have a video suggestion: A new conditioning workout. I have done the 11-11-11 challenge and it was tough. Maybe you could make an 8-8-8 challenge or 9-9-9 challenge. For example 9 burpees, 9 box jumps, 9 push ups, 9 burpees, 9 inverted rows, 9 tuck planks same side each side, 9 burpees, 9 pike push-ups, 9 burpees? It was a thought I have had for a bit. I think it would be great for AX-1
reply
MrGoluman99
A Beginner in my mid 40's i started rack pulls after a lower l4-l5 disc herniation, as i thought it would allow me benefits of dead-lift without aggravating lower back. Now have symptoms of cervical radiculopathy (tingling, numbness and loss of pec strength in left side. Wish i had seen this earlier, now at a loss to rehab myself. Jeff can you suggest any exercises, need your guidance please.
reply
A Beginner in my mid 40's i started rack pulls after a lower l4-l5 disc herniation, as i thought it would allow me benefits of dead-lift without aggravating lower back. Now have symptoms of cervical radiculopathy (tingling, numbness and loss of pec strength in left side. Wish i had seen this earlier, now at a loss to rehab myself. Jeff can you suggest any exercises, need your guidance please.
reply
Enrico
Jeff, what you have explain is true, but why would I rack pull in that shitty way? Letting the clavicles fall so much implies having 0 trap management. You really wanna do that? I don't think so. We rack pull for the traps! So it's not that rack pulls above the knees suck, it's that they have to be performed correctly like every other exercise.
reply
Jeff, what you have explain is true, but why would I rack pull in that shitty way? Letting the clavicles fall so much implies having 0 trap management. You really wanna do that? I don't think so. We rack pull for the traps! So it's not that rack pulls above the knees suck, it's that they have to be performed correctly like every other exercise.
reply
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