I know most of you are already overloading with A LOT of weight, but if you make these 3 adjustments you might be able to add an extra 50 – 90lbs to your max 6 rep max! Above the knees baby pleaseeeeee.. right Alpha? #TrapGains
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Today I’m going to go over 3 fundamental mistakes that people make when performing the above the knee rack pull, which can hinder trap growth over time, and can also lead to lower back pain. First thing’s first, when doing a rack pull, in order to lift as much weight as possible, everything starts at the set-up.
Mistake #1: Racks Are Not Set High Enough!
The first mistake I see people make is they do not place the barbell at the right height in order to maximize the efficiency of the movement. The above the knee rack pull is not an exercise that requires a big range of motion. All you have to make sure that you’re doing, is when you lift barbell off the rack, and you’re at the top of the movement, that you’re able to let your traps have a deep, DEEP stretch, and that the barbell or weights are not touching the rack. As soon as you’re done with holding the bar at the top position for a second or two, you bring it back down.
The miscommunication here happens because people think that because the exercise name is ‘above the knee’, that the barbell literally has to be just above the knee-cap, but that’s not true. For me, I have the bar set-up about 3-4 inches above my knee, because like I said, you don’t want a big range of motion.
Mistake #2: Wrong Foot Placement!
The second thing you need to do when doing this exercise to maximize how much weight you can lift, is you need to get the heels of your feet UNDERNEATH the barbell. In order to lift as much weight as possible, you need to push through your heels to lift that weight. However, in order to do that you have to get really close to the barbell, and your legs have to partially go underneath the bar so you can actually grab it.
If the barbell is too low, there would be no way you could fit your knees under the bar. What happens then, is that instead of getting under the barbell and pushing through your heels to do the movement, you actually end up starting with your feet back a bit. That slight movement back is going to cause you to bend over to grab the weight. You’ll still be pushing through your heels and your hips to lift the weight off the racks, but what you’re also going to start doing is lifting with your lower back. It would turn into a combination of pushing through your hips, heels, and pulling with your lower back, whereas if you’re right where you need to be and working through a small range of motion, there is no bending of the lower back.
Mistake #3: Not Resetting Form After Wrapping Wrist Straps!
I think this is where things really start to go downhill, and that is when people start using wrists straps. From what I notice in the gym, most people when it’s time to start using wrist straps for above the knee rack pulls, is they bend over into an incorrect position to wrap the straps around the barbell. There’s actually nothing wrong with this, but problems occur when people stay in their bent-over position as the starting point for the movement after wrapping their straps into place.
At this point, the barbell isn’t even touching the thighs. The barbell should be on your thighs as soon as you’re about to pull the weight off the racks. But when people bend over to put their wrist straps on, they just kind of start from there to begin the lift, and continue to bend over to lift the weight. This is NOT what you want to do, as it will very quickly put pressure and pain through your lower back.
Conclusion
It’s these 3 basic, fundamental set-up movements that you should be doing, otherwise it can cause you to not be able to lift as much weight. Unfortunately, a lot of people turn really quickly to a lifting belt on this exercise to compensate, possibly for the lower back pain they are getting because they’re pulling too much with their back, and not pushing through their heels. So the next time you do your above the knee rack pulls, I want you to really focus on getting that barbell as high as possible.
*CONTINUE READING HERE*
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37 comments
Could you do a video on the importance of zinc for health and fitness.
Hey Scott, what do you think of the V-Shred copying Athlean-X drama? All the fitness YouTubers have dropped in (Kenny KO, EDDF, Brandon, etc.).
I respect you and your opinion and am curious as to what you think.
Thanks!
Hey mr scott. I'm new to the channel and I just started my wotkout. I'm 17 yrs old and I'm a basketball player. is upright row healthy for my shoulders? Hope you answer.
Great video as usual scotty !!! You the man !! #HERMANATOR
Is that way just as effective as shrugs are for lats?
This is a lot of set-up for minimal gains. Explosive trap-bar deadlifts with shrug at the top is mo-betta.
Hey Scott I already commented on this video but do you ever do meet and greats in the Boston area your one of my biggest fitness inspirations and I would love to meet you. Not trying to suck up but it is what it is lol
Hey Scott could you make a video talking about muscular plateaus? I’ve been at about 187-188 pounds for atleast a month and I’m only 21 so I don’t think I’ve met my muscular potential yet. Any tips besides eat more, because I’ve been trying that
Hey Scott, when's your app being released?
Hey scott, ive heard of these, seen guys do them, but never done them myself. Have a hard time seeing how they benefit traps. Is it the stretch. Im kinda confused. Thanks bro
Haven’t watched in a few years…did you wake up recently and decide to fully unleash the Boston accent? Wasn’t as apparent before
Hello sir
I am just a beginner
I am doing as what you said in dumbell bench press
But I can't feel the stretch please help me
As great as this video is, I must say with those black & red pants you're wearing, you remind me of Deadpool/Wade Wilson in the movie Deadpool lol! ☺️💪👊👍
Hi Scott Bro, I have a question – If I lifted a weight on Monday and If I tried to lift the same weight on Thursday. Its difficult to lift. I feel its heavier than the previous day. What would be the reason for this. Plsssssssssssss help me 🙁
Yeah you are1 getting old
Scott can you please make video of tingling fingers and hands when waking up and losing grip. please it had been bothering me for ages, please like guys so he can see 😀
Kassaw karuchu aau…..
bhala kare emiti……
How to increase height bro….
Yo Scott what about the new app and the Cheat and Recover Program? Can't find it on your Site! Do I miss something?
Hello. I have a question. Am i going to experience any problems if i had my collar bone broken in the past?
Hey, I've been watching your videos for almost a year now, they are really great. I know this is kind offtopic here but can you make a video about hack squat because this is a exercise I really like doing and I couldn't find material on your site about this exercise except smith machine hack squat variation but that isn't the same as the machine hack squat. Appreciate if you will answer. Cheers
Thank you very much Sir!
I used to do the same mistake you talked about.
Just SMAAAAAASHED that like button
I actually tried this out taking your advice and reducing the range of motion so it’s more traps and less lower back and mid back, and oh my! My traps have never been this sore the day after! I know soreness doesn’t equal making gains but it definitely indicates a muscle has been hit and I love it 🙂
Lets get STAAAHTED!!! love it!!!
Baahhhbell.
Added more than an extra plate to each side due to this fix(raised my starting point about an inch and a half) Now at 500lbs x 6 and I actually feel like I can attempt more next time. At 160lbs and only a couple months into doing this exercise it may not be THAT impressive but it feels like some major progress! Traps are destroyed today (followed with barbell shrugs too) but it’s a good pain for sure!
Great tip men thankss!!
You have small traps
Scott can you do a review on the most comfortable tights bro? Much appreciated
Where can I buy those pants?
You seem like you're getting bigger, well done! 👍
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b a h b e l l
At what bodyfat percentage is Scott? ?
Trap dayyyy!!!
Dont forget the bahbell guys
Don't be afraid to look at the camera, scott