On an Elitefts 3x3 Collegiate Rack insert the safety rails into a hole that is approximately waist height. Rotate the rail out so it sits against the bottom horizontal piece of the rack. If you have different racks I’m sure you can have some rails made or find a substitute that will work. Start standing up with the weight and lower yourself down into an RDL position. This will help your body set up correctly. Let the bar out and your shoulder blades release to really stretch. When you row the weight back up retract/ depress your shoulder blades first and arch real hard as you row into your stomach. Specialty bars can be used as well. 3-8 x 8-15
3x3 COLLEGIATE RACK
