Snatch grip rack pulls from the second peg
This is one of those exercises that you rarely see performed in a gym, which is a shame as I believe that it is possibly the best back exercise in existence. Like squats and conventional dead lifts, it is easy to perform, but tough on the body which makes it very effective. As with other big compound movements it sends a message to the body to get big and strong quickly.
You might ask why not execute the lift from the floor as this would be equally effective. However there is a significant input from the thighs when done from the floor but when performed from the 2nd peg up in a power rack, the emphasis is squarely on the back musculature. This movement can be heavily loaded with minimum leg input and engages the entire back which is why I believe it is the overall best back exercise. Using a wider grip effectively increases the range of motion of the lift, so a snatch-grip rack pull from a few inches off the floor approximates to a conventional deadlift from the floor. The elevated position and wide hand spacing however places more emphasis on the entire back, plus the ability to utilise greater loading from the second peg.
As far as performing the lift, the rack will determine how wide you can go with your grip on the bar so ensure that you leave sufficient clearance from the pins when you grip up. Try to go as wide as is practical, the wider your grip, the harder the exercise will be. Go easy and start light if you haven’t done snatch grip work before, or even if you have if this is a new exercise. You need to build up to work sets using as much weight as you can handle for around 5 to 6 reps per set for 4/5 sets. This will inevitably require the use of straps as your grip will be compromised in this set up position, but that is fine as we are training to build strength and size in the back not to build grip strength. This movement is guaranteed to put slabs of meat on your back, traps and rear deltoids in a fairly short period of time if you work hard.
As with anything worthy of achievement your results will be directly proportional to your effort, so train hard, eat well and get your rest.
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