Do rack pulls help with sumo deadlifts?
The rack pull can improve your deadlift lockout and help you build bigger and stronger traps. There are plenty of ways to deadlift — conventionally, with a sumo stance, using a trap bar, with a snatch grip, standing on a weight plate, or even using a thick bar.
What do sumo deadlifts do?
Sumo deadlifts build strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.
Are rack deadlifts effective?
With proper form, the rack pull can build muscle mass and encourage muscle hypertrophy throughout your lower body—specifically in your hamstrings, spinal erectors, quadriceps, and lower back muscles. Rack pulls can increase your pulling strength and grip strength.
What muscles do rack deadlifts work?
The rack pull is a full-body exercise that stimulates several muscle groups simultaneously, including the glutes, hamstrings, erector spinae, lats, traps, quadriceps, and forearm and hand muscles.
Why do rack pulls instead of deadlifts?
Rack pulls will help to improve the thickness in your traps and upper back. The reduced range of motion and higher elevation during a rack pull puts less emphasis on the lower body. To target the upper back and traps the most, above the knee rack pulls work best. Deadlifts will focus more on your lower and mid-back.
Should you rack pull more than you deadlift?
All of the rack pulls muscles worked are also worked in the deadlift, working these by doing rack pulls, they’re made stronger for when they’re recruited for the deadlift. This has further benefits because the more you deadlift (properly) the more you’ll reap the rewards of deadlifting.
Do sumo deadlifts grow glutes?
The sumo deadlift, for example, requires a wider stance but follows a similar movement pattern. Like the standard deadlift, this exercise engages all the major muscle groups. It’s particularly effective for the quads and glutes, but it also targets the adductors, hamstrings, traps, erector spinae, and core muscles.
What is a good weight for rack pulls?
Entire Community
| Strength Level | Weight |
|---|---|
| Beginner | 110 lb |
| Novice | 172 lb |
| Intermediate | 251 lb |
| Advanced | 345 lb |