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A weak lockout means weak glutes. Rack pulls are a staple at Westside, whether for the main movement or repetition method.
Lagging at the top of your pull?
Give this a go... Main Lift:
Pin 3 rack pull 1RM(sumo or conventional)
Down sets(Repetition Method):
Pin 3 rack pull @50% touch and go x30sec
Pin 3 rack pull @40% touch and go
x45sec
Pin 3 rack pull @30% touch and go
x60sec
(these sets will blow to glutes, upper back, and grip up)
Reverse Hyper 3x30@Rack Pull’s 1RM weight
Hanging Leg Raise 4x10
-1-1000 Pause at top
Lagging at the top of your pull?
Give this a go... Main Lift:
Pin 3 rack pull 1RM(sumo or conventional)
Down sets(Repetition Method):
Pin 3 rack pull @50% touch and go x30sec
Pin 3 rack pull @40% touch and go
x45sec
Pin 3 rack pull @30% touch and go
x60sec
(these sets will blow to glutes, upper back, and grip up)
Reverse Hyper 3x30@Rack Pull’s 1RM weight
Hanging Leg Raise 4x10
-1-1000 Pause at top
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