Rack Pull
Build a stronger back and improve your deadlift with rack pulls! A powerful exercise for targeted strength gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a power rack with the barbell resting on the safety pins at knee height or just below. Load the barbell with the appropriate weight plates.
2. Stand with your feet hip-width apart and your shins close to the barbell.
3. Bend at the hips and knees, hinging forward while keeping your back straight to grip the barbell. Your hands should be just outside your legs using an overhand grip or mixed grip.
4. Brace your core, retract your shoulder blades, and take a deep breath in.
5. Drive through your heels and extend your hips and knees to lift the barbell off the safety pins. The bar should travel in a vertical line.
6. Squeeze your glutes at the top of the movement.
7. Reverse the motion by controlling the bar as you hinge at the hips and slightly bend the knees to lower the bar back to the safety pins.
8. Reset if necessary, and repeat for the desired number of reps.
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