The Benefit of Rack Pulls for Powerlifters

This week we’re talking about rack pull. There’s also a new video about a common bench press mistake (that can lead to major issues) and advice on powerlifting rules for deadlift. As always, we’re also including polls to find out what you want us to cover and how we’re doing.

This Week’s Resources

• Yes, You Should Try Powerlifting

• Avoid this Dangerous Bench Press Mistake (YouTube)

• How Does the Rack Pull Stack Up Against Deadlift

• How Any Lifter Can Increase Bench Press Strength (MSN)

• The Ultimate Bench Press Guide

• Game Day for Powerlifting (Course)

• Should Powerlifters Do Rack Pulls?

• Juggernaut AI Review

Avoid This Dangerous Bench Press Mistake

Here’s something new from Coach Lucero.

In this video, we break down why "ballistic bench pressing" (using the chest as a rebound point) is unsafe and how it could limit your strength gains over time. Instead, learn the correct way to control your descent, engage your muscle fibers more effectively, and build sustainable, powerful strength safely.

Key points covered:

1. Why bouncing the bar is dangerous

2. Risks to your sternum, skeletal system, and heart

3. A top hack to improve your bench press strength safely

How Rack Pull Stacks Up Against Deadlift

Let’s discuss the difference between rack pull and deadlift.

deadlift and rack pull are both hip-hinge movements, which activate the glutes and spinal erectors. While the deadlift is lifted from the floor, the rack pull is lifted from the rack at knee height. The rack pull is a shorter range of motion vs the deadlift, so you can usually lift more weight.

The rack pull removes the knee extension from the normal deadlift.

This means that the rack pull revolves primarily around the hip joint only. As a result, the muscles that will be targetted are the ones primarily responsible for extending the hip.

And rack pull has some benefits:

• It can act as an overload exercise, which is an effective method for increasing strength

• It can target your area of weakness if you struggle at the top-end of the deadlift

• It can be a great exercise to target your glutes and back muscles

• It can provide a different training stimulus, which will drive continued adaptations

• It can work your grip better than most forearm or hand exercises

• If you have a home gym, then rack pulls can protect your floor from the weights hitting the ground

Want to dig deeper on the subject?

Yes, You Should Try Powerlifting

So many people ask whether they should try powerlifting. Here’s our response. It may come as a surprise. . . or not.

Powerlifting may seem daunting at first glance, but its benefits are profound and applicable to everyone, from elite athletes to everyday individuals. In this blog post, we'll explore the main advantages of powerlifting and why incorporating it into your fitness routine can be life-changing.

Powerlifting Rules for Deadlifts

You might see all kinds of deadlifting styles in the gym, but there are specific rules and standards that you must follow if you want to compete in powerlifting.

So what are the powerlifting rules for deadlift?

• The bar cannot travel downward before reaching the final position

• You must stand erect with the shoulders back

• You must stand with your knees straight at the completion of the lift

• You cannot have the bar rest on the thighs during the lift

• You cannot step forward or back or move the feet laterally during the ‘up phase'

• You must return the bar to the floor while maintaining control with both hands

Many first-time powerlifters fail to implement even the most basic rules in order to pass their deadlifts in competition.

Juggernaut AI Review

The Juggernaut AI app has been the biggest project we’ve taken on in terms of reviewing training programs. This is because we had to use the app for several weeks of programming in order to understand how the algorithms worked, how the app adjusted our training, and how our training state (recovery/fatigue) was impacted as a result.

And after reviewing JuggernautAI and publishing this article, the creators of the app reached out with a 10% off code for our audience.

Receiving this code did not impact our independent review of the product. If you want to redeem this code, you can use TECHNIQUE10 when purchasing JuggernautAI. The discount will apply every month that you're subscribed.