How Your Rack Height Can Fix Technique Issues

A simple movement constraint that I find is underrated is a lifters bench and rack height. Having the proper rack height will force certain fundamentals of technique that will translate to the entirety of the movement. In particular in the bench press, we commonly see rack height issues resulting in soft elbows. And on squat, we see issues occur with low bar rack position and ribcage orientation. In my latest KZbin Video, I give a quick breakdown of these errors, and how simply adjusting your rack height can make a notable difference in your technique on both lifts, when seemingly all other cueing is failing. The setup of your lifts is a big part of what determines the success in execution, and hopefully this quick, but informative, video can shed some light on how to choose and adjust your rack height to best suit you.
#powerliftingtechnique #powerliftingform #benchpress #benchpresstechnique #benchpressform #squat #squattechnique #squatform #lowbartechnique #rackheight
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[@bryangomez2540]

As soon as you post a video Steve I feel like I already gained more knowledge in powerlifting, thank you always 🙏🏽

[@PRsPerformance]

My pleasure!!

[@jayteemyG]

tactical sound at 3:18 to keep me awake for the full duration of the video really though, great vid

[@PRsPerformance]

Unintentional viewer retention sound modifier

[@boldizsarnagy05]

At least my deadlift bar height is okay

[@PRsPerformance]

😂😂😂

[@michaelroskellpl]

Competing tomorrow. Will bare this in mind. Thanks Steve 🫡

[@PRsPerformance]

Good luck!

[@kumarvaibhaw4400]

Great video!❤

[@PRsPerformance]

Thank you!!

[@hypnos-7371]

I totally see your point on the bench press, however I don’t fully agree for squats. I feel like it really depends on the lifter, for some the opposite is true and too high of a rack height really prevents them from getting into that nice depressed locked in position.

[@PRsPerformance]

As stated, you can have too high of a rack height as well. If they cannot get into position and feel like they have to reach for it, that is too high. This is about going lower than needed. The idea here going as high as you can while still being able to comfortably setup and unrack. Going any lower than that then brings about these issues.

[@StephColbertsonStrength]

Lately I’ve been looking at my upper back position and thinking it looked a bit too flexed over. May try upping my height one notch next squat.

[@PRsPerformance]

Do that plus rewatch my low bar setup and bracing video and implement those cues.

[@StephColbertsonStrength]

@@PRsPerformance will do!

[@ArtlantisDE]

Me watching the full video although I don't have a comp rack and don't plan to compete anytime soon

[@PRsPerformance]

still could very much apply in understanding what needs to be done while unracking to make commercial gym and non-comp racks less of a detriment.

[@ArtlantisDE]

​@@PRsPerformanceyou haven't seen my commercial gym where the only two bench heights are either built for a 7ft dude or for Angelo

[@ArtlantisDE]

What the hell is that upload frequency?!

[@PRsPerformance]

screw the algorithm

[@ArtlantisDE]

Can we have the same frequency on PLNow pls?

[@PRsPerformance]

@@ArtlantisDE I released 3 videos in the past month, PN releases 6 a month.....

[@juiceboxerman]

Can this also fix a crooked bar on the unrack of Bench Press?

[@PRsPerformance]

Yes it’s possible if your issue is over retraction on one side

[@0Fallen0]

Can lower rack height as you showed on squat cause elbow pain? (Medial)

[@PRsPerformance]

There is a lot of possible reasons why you may have elbow pain on squat, but if the reason is due to issues with creating a solid shelf and initial rack position, then yes this could be a small piece of the puzzle, but not the root cause.

[@0Fallen0]

@@PRsPerformance I do have slightly underdeveloped rear delts compared to my other delts... Perhaps that causes the shelf issue?... Also the reason I asked is because my elbow pain reduced a lot once I increased rack height... But this came at the cost of back tightness... And also do you have any drills to increase shoulder mobility to get into narrow grip on squat... Because I seem to be able to brace better with it but currently elbows hurt on narrow grip...

[@hayzy5990]

3:18 WAS NOT NECESSARY FOR MY EARS

[@PRsPerformance]

you're welcome, keeping you on your toes

[@jujaka5028]

🎉

[@PRsPerformance]

enjoy!!

[@user-wm5xv8np6u]

amazing content! do you have a business email?

[@PRsPerformance]

What’s email?

[@wilsonman8661]

Second.

[@PRsPerformance]

my man!