Rack Pulls instead of deadlifts?

Should I include Rack Pulls in my back programme? 

I got emailed a question from a follower of mine asking if I include rack pulls in my Pull/Back days, to which the answer is yes. I've only just begun to introduce them after reducing the volume of deadlifting in my routine. This is mainly due to the fact that I'm excerting so much effort on the Deadlifts that I'm exhausted when in comes to isolating my back with other exercises. This is because the deadlift is such a huge compound exercise. Legs, back, shoulders and most of the arm is recruited when performing. When you're hitting high weight, low reps and high sets you just haven't got anything left. This is where rack pulls come in.

Rack Pulls is given the title mainly because your pulling the weight out of the rack,quite literally. It's the upper two thirds of deadlift with little, if any use of the legs focusing predominately on the lower back and upwards. Points to note:

1) Set the safety bars so that the bar sits just below your knees. 

2) Keep a straight back at all times with a slight bend in the knees. Generate power from the lower back and lats transferring it through into the upper back.

3) The finishing position should be somewhat of a solider at attention. Push your chest out, look up and contract you traps and rhomboids. 

4) Avoid any real leg movement, just make sure the weight is transferred to your heels.

5) Keep your core engaged at all times. 

6) Lower the bar under control, avoid rounding of the back. 

7) Keep the reps around 4-8, with high number of sets. Don't forget this is a power exercise so ensure your achieving this, don't be scared about going heavy just don't let it comprise your form. 

So there you have it. Rack pulls are a great addition to your back workout but furthermore a perfect accessory movement to improve you deadlift in reaching lockout. Keep squatting heavy and your deadlift will improve or just add them in, to improve back width and thickness. 

Jack