Yearlong (Ph III, W III)
1 Rack Pull
Sets: 2-4 Reps: Work up to a 3RM
Set up a barbell on the pins of a power rack (you can use boxes or rubber mats too, as shown here) so that it rests at mid-shin level. Stand with your feet about shoulder-width apart and your toes facing straight ahead. Bend down and grab the bar with an outside-shoulder-width, palms-down grip. The bar should touch your shins. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise until it's in front of your thighs. Keep the bar close to your body at all times. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you've found your 3RM, perform two to four sets with that weight or a load that's a little lighter.