![]() Other reasons exercisers may wish to alternate out the rack pull is due to a lack of available equipment – wherein a squat rack or similar lifting stand is required in order to properly perform a rack pull – or in the event that insufficient weight plates are available, as the rack pull utilizes quite a significant amount of weight at even a novice level. This is all the more so in cases of high weight rack pulls, which place even further strain on the various connective tissues and bone structures of the upper body, exacerbating any injuries or causing new ones in certain cases. The most common concern and also the main reason why many exercisers choose to switch out the rack pull exercise is its rather high weight loading of the spinal column, wherein even individuals with no history of back issues may develop overuse injuries and strains from repetitive use of improper or unstable form. While just about any exerciser finding themselves uncomfortable or bored with the rack pull exercise may choose to substitute it with another exercise, certain circumstances necessitate such a substitution whether it be to spare the exerciser the risk of injury or to aid them in achieving their training goals. Lastly, one must also take into account the complexity or difficulty of whatever exercise is used as an alternative to the rack pull, with individuals possessing less experience in free weight resistance exercises being better off performing movements of an easier form than the rack pull, and experienced athletes being able to receive the benefits of more structurally intense exercises than the rack pull. This is especially useful in cases of personalized workout routines geared towards the specific abilities and goals of an exerciser, wherein the alternative’s relative volume and resistance may be modified depending on what periodization phase the exerciser is currently participating in. ![]() In line with more advanced athletic training such as the concepts of periodization and muscular fatigue management, it is important to not only take into account the relative intensity and muscle group utilization of any alternative exercise to the rack pull, but also its rate of perceived exertion according to the exerciser themselves. This is also applicable in the case of the alternative exercise utilizing more muscle groups than the rack pull originally would, requiring that any exercises targeting these extra muscle groups be reduced in volume or resistance so as to retain the workload and recovery capacity of the workout routine. ![]() In conclusion, the ideal rack pull exercise is generally that which may reproduce a similar level and type of training stimulus as the rack pull itself, as well as one that utilizes the same type of equipment – though none of these characteristics apply if they themselves are the reason behind such a substitution in the first place. Generally, when substituting out the rack pull with an alternative exercise for an exerciser of novice or intermediate training experience, it is best to retain the same level of complexity or, in the ideal case, one of lesser complexity so as to reduce the incidence of injury and allow the exerciser to develop better muscle memory for other resistance exercises. By extension of this, the intensity of the exercise being used as an alternative to the rack pull must also be of a sufficiently similar enough level – save for the instance wherein the exerciser is choosing to substitute out the rack pulls in their workout routine for an exercise that requires less physical exertion.Īnd finally, the last factor to consider is the complexity of the alternative exercise in comparison to that of the rack pulls, with such matters like proper form cues, unique exerciser biomechanics and difficulty of usage in regards to any additional exercise equipment needed.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |