Rack it

1/5/07

They say a good lifter has to spend some quality time in the power rack. Its great tool especially in regards to safety if you are training alone, or even if you don't want to be a monster. I usually do Romanian Dead lifts in the rack to get the bar position just below the knees but you can do it off boxes, but you don't have the variability of positions. Now a days I superset my dead lifts with Kettlebell Goodmorinings, both in the low rep range.

One thing about power racks in most gyms or fitness centers, there is never a long waiting line.

Sometimes I will finish with some dead hang cleans with the bar and then the kettlebells, once again since they are lifts so the reps are low.

The Kettlebell "rack position" which has the KB handle in the center of the chest and unlike the barbell rack position, has the hips in an hyper extended position for support. It takes sometime to get accustomed to this position, but it is the only way you can do extended rep routines like the Long Cycle Clean and Jerk.
So in Kettlebell practice, it is proper to tell some one they have a great rack.

Today Practice
Romanian DL: 135-315# Sets of 2 reps for 15 sets with 1 min rest.
Kettlebell goodmorining. 20Kg 3 reps for sets of 15
Kettlebell High swings 20Kg, x10, 24kgx8
Kettlebell Russian twist with 12kg.
DB rowing. 55,65,75

20 mile bike ride. Weather is great for winter...... lots of riding this season.