Barbell Rack Pull
Hinge, barbell, glutes and lower back
The rack pull is a deadlift from pins set at about knee height. The shorter pull lets you handle more weight, so it trains the top half of the deadlift: the glutes, lower back, upper back and grip. It suits lifters who already deadlift and want a stronger lockout.
Setting up
- Set the safety pins of a power rack at about knee height and rest the bar on them.
- Stand close with the feet hip width apart and the bar against the legs.
- Hinge and grip the bar just outside the legs, back flat and chest up.
How to do a barbell rack pull
- Brace the belly and pull the slack out of the bar.
- Drive the hips forward and stand up tall.
- Squeeze the glutes at the top without leaning back.
- Lower the bar back to the pins under control.
Breathing. Breathe in and brace before each pull and breathe out at the top.
Muscles worked
- Mainly
- Glutes and lower back
- Also
- Hamstrings, traps and forearms
Common mistakes
- Rounding the back at the start. A rounded back takes the load, so set the chest up before the bar leaves the pins.
- Leaning back at the top. Standing tall is the finish, so stop when the hips are through.
- Dropping the bar onto the pins. The way down still counts, so lower the bar with control.
Easier and harder
- Easier
- Trap-Bar Rack Pull
- Harder
- Barbell Deadlift
Guide
Guide
