Eccentryx / Exercise Atlas / back
Rack pull (mid-shin)
Bar set at mid-shin in rack, conventional pull, lockout with hips and back.
Muscles
- Primary
- lats
- Supporting
- traps, glutes, hamstrings
Mechanics
- Pattern
- heavy hinge
- Equipment
- barbell
- Geometry
- 120° Hinge Angle
- Energy model
- ATP-CP System (<10s)
- Target feel
- Upper back and lats bracing under heavy load; lockout is full hip extension.
- Progression
- Lower the bar incrementally toward the floor over time.
- Regression
- Conventional deadlift from the floor at lighter load.
Watch for
- Bar path drifting away from the shins
- Hyperextending the lower back at lockout
- Setting the bar too high and losing the hinge pattern
Substitutions
- Conventional deadlift
- Sumo deadlift
- Cable shrug