Body Banao

Partial deadlift is called as the rack pull. In rack pull, the bar is placed at the knee height instead of the ground. It should be at the proper height on the safety pins on the Squat Rack, or on the blocks.

Why Do Rack Pulls?: Rack Pulls make your glutes, hamstrings, core, grip and upper-back stronger. They are particularly effective at developing upper-back thickness.
Replacement for Deadlift: If your lower back continues to round when doing deadlifts, you can replace them with rack pulls as you continue to work on developing hip mobility. Overload: Based on the level at which you begin and your sticking point, Rack Pull lets you deal with heavier weights as compared to Deadlifts.
Hip Power: When done correctly, Rack Pulls begin from a dead stop with some amount of knee extension. It develops a powerful, explosive posterior chain.

Beginning position for Rack Pull : Place the safety pins such that the bar is just below the kneecaps. Get accustomed to this height prior to attempting various others.
Foot Width: Shoulder-width distance with toes just pointing out. Curl up your toes. Jump for some time: this is the foot width for Rack Pulls.
Shins perpendicular to The Floor: Failure in doing it will involve your quads. Keep your shins vertical to the floor when seen from the side.
Grip Width: Very small width will bring your hands in contact with your body, when going up. Very wide grip will force you to pull the bar further. Take around 51cm/20? width of grip.
Holding the Bar. The bar should be near your fingers, not inside the palms. This helps in reducing calluses & torn skin.
Straight Arms. Drawing with bent arms can rip apart your biceps. Your arms should be straight. Tense your triceps.
Bar Close to the Shins. Keeping the bar closer, makes the lift easier. Place the bar close to your shins, right beneath your kneecaps.
Shoulder-blades over The Bar. When seen from the side, shoulders should be ahead of the bar and shoulder-blades over the bar.
Chest Raised. Shoulder blades should be back & down, while chest is up.
Straight Neck. Good for your cervical spine. Align your neck inline with remaining part of your spine.

Rack Pulls Technique. After the set up is complete, use following steps:
Exert Force Through the Floor. Curve your toes up and press through the floor. Imagine you are pressing the floor away from you.
Place the Bar Near You. This is safer & easier. The bar should be kept close to your shins. Move it over your thighs till lockout.
Shift Your Hips Forward. Press using the heels & compress your glutes hard. It averts using the lower back for pulling.
Fix Your Hips. Avoid rolling your shoulders or overextend your lower back. Rack Pulls are done the moment your knees & hips are fixed.
Bring down the bar by forcing your hips back till the bar reaches the safety pins.

Normal Errors on Rack Pulls. The major mistake is the shoulder & shin placement: wrong placement removes emphasis from posterior chain.
Dipping Your Knees in Front. Uses quads instead of hips. Keep your knees vertical to the floor. Shift your hips back.
Shoulders above The Bar. Accompanies the above mistake. Shoulders should be ahead of the bar, shoulder-blades over the bar.
Looking Ahead. Overextending your neck makes you prone to cervical spine injury. Align your neck with the remaining part of the spine.
Curling Your Arms. Can destroy your biceps when using heavy weights. Use straight arms, tense your triceps.
Curling Your Back. Expand chest, shoulder-blades should be back & down, tense upper-back.
Overextending at The Top. Puts pressure on your lumbar discs. Fix your hips at the top, avoid hyper-extending the back.