Rack Pull
Muscles worked
Instructions
- 1Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
- 2With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
- 3Return the weight to the pins and repeat.
About Rack Pull
The rack pull is a partial deadlift, the bar set on rack supports at knee height or slightly below. You pull the bar to a locked-out hip position over a reduced range, which lets you handle very heavy loads, often more than your full deadlift. It targets the lower back, the traps and the lats, and strengthens the top of the deadlift. Keep the back flat and braced, bar close to the legs, and drive the hips forward at the end of the movement. It is an excellent exercise for building back thickness and training the lockout under heavy load.
check_circleBenefits
- check_circleStrengthens the lower back and traps with heavy loads
- check_circleReduced range that spares the hips and knees
- check_circleImproves grip and the deadlift lockout
lightbulbExecution tips
- lightbulbSet the bar at knee height or just below
- lightbulbKeep a flat back and open chest before pulling
- lightbulbDrive the hips forward to lock out the movement
- lightbulbKeep the bar close to the legs throughout the pull
warningCommon mistakes
- warningRounding the lower back under the load
- warningPulling with the arms instead of the hips
- warningExcessive back hyperextension at lockout
- warningLetting the bar drift away and increasing lumbar leverage
helpFrequently asked questions
What's the difference between a rack pull and a deadlift?expand_more
The rack pull starts at knee height over a shorter range, allowing heavier loads while emphasizing the top of the pull and the back.
What height should I set the bar for rack pulls?expand_more
Usually at knee height; lower increases range and hamstring involvement, higher isolates the upper back.
Is the rack pull useful if I already deadlift?expand_more
Yes: it lets you load the top of the lift heavier than your full deadlift, which strengthens the lockout and back thickness. It is an excellent complement, especially if your weak point is the top of the pull.
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