Power Rack Rows
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
Stand in a power rack. The neck is located on the racks. Racks are adjusted to the required height. They can be located just above the knees, below or at the level of the middle of the thighs. Get into a deadlift position. The feet are in line with the hips. Grab the barbell with a medium grip (hands shoulder-width apart). The back is arched in the lower back, the pelvis is laid back. If the weight is heavy, you can use a lock grip, a mixed grip, or use wrist straps. The head is raised. Begin to straighten up by lifting the bar up. Keep your shoulders back as you move. Lower the bar onto the racks and repeat the exercise.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Setup
Stand inside the power rack and set the pins to the required height.
02
Position
Take a deadlift stance: feet in line with the hips, eyes forward.
03
Grip
Take a medium grip; at heavy loads use a mixed grip or straps.
04
Start
Arch the lower back, push the hips back and pull the shoulders back.
05
Lift
Begin to straighten up, lifting the bar and squeezing the shoulder blades.
06
Return
Lower the bar onto the pins and repeat without dropping the weight suddenly.
Variants
Beginner
Use a light weight with the pins just below the knees.
Middle
Use a moderate weight with the pins at mid-thigh height.
Professional
Increase the weight and pull from just above the knees to build strength.
Which muscles are working
The main load falls on the spinal erectors, glutes and hamstrings.
Benefits of the exercise
Strength
Builds back, leg and grip strength.
Balance
Lets you train the top phase of the pull with control.
Simply
Safer than a classic deadlift thanks to the shorter range.
Contraindications
Back or lower back problems.
Acute knee or hip pain.
Insufficient control of the technique with free weights.
Recommendations
Strength
Do 3–4 sets of 5–8 reps with full rest.
Grip
Build your own grip and use straps only at heavy loads.
