Rack Pull tutorial
The rack pull is a partial-range deadlift where the barbell is lifted from rack pins set around knee height or slightly below. It strengthens the top portion of the deadlift, challenging the back, traps, glutes and grip with heavier loads. It suits intermediate lifters looking to improve their deadlift lockout.
How to perform
- Set the rack pins at knee height or slightly below and place the barbell on them.
- Stand with your feet hip-width apart under the bar.
- Hinge at the hips with a flat back and grip the bar just outside your thighs.
- Lift your chest, pull your shoulder blades down and brace your core.
- Drive through your feet and push your hips forward to lift the bar until you stand fully upright.
- Return the bar to the pins by hinging at the hips with full control.
Breathing: Take a deep breath and brace before pulling, then exhale at the top or after returning the bar.
Key tips
- Keep the bar close to your thighs the entire way.
- Just stand tall at the top without leaning back.
- Use a mixed grip or lifting straps for heavy loads.
Common mistakes
- Rounding the back because the load is too heavy
- Leaning back and hyperextending the lower back at the top
- Slamming the bar onto the pins on the way down
Safety: People with low-back pain or disc problems should avoid heavy loads and can start with a light kettlebell deadlift.
BackPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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