Rack Pull

Technique

The rack pull is a partial deadlift in which the barbell starts from safety pins or blocks set around knee height, so only the top half of the lift is performed. Removing the bottom range lets you handle heavier loads than in a full deadlift, which heavily trains the upper back, traps, glutes and grip as well as lockout strength. Set up with the bar against the thighs, brace hard, push the hips forward to stand tall, and lower the bar back to the pins under control.

Steps

1. Set the pins or blocks so the bar sits just below or just above the knees
2. Stand close to the bar, feet hip-width apart, and grip it just outside the legs
3. Hinge with a flat back, pull the slack out of the bar and brace the core
4. Drive the hips forward and pull the shoulders back to lock out standing tall
5. Lower the bar under control back to the pins and reset for the next rep

Common mistakes

• Leaning back excessively at the top instead of simply standing tall
• Letting the bar drift away from the thighs
• Rounding the upper back under loads far heavier than a normal deadlift

Variations

• Block pull from plates or blocks for a more deadlift-like bar feel
• Rack pull from mid-shin height for more hamstring and back involvement
• Rack pull with a pause just below lockout

FAQ